CrossFit Lite 13/04/15

Roxanne!
Jumping Jacks
Rowling
Hinge Pattern Development:
10 dowel hinges
15 kb swings
T spine extension:
squat and reach
squat & twist
Lift:
5 rounds:
5 RDL’s
5 ring rows
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
6 deadlifts
20 air squats to a ball
30 second plank
3-6 strict pull-ups

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