CrossFit Lite 15/09/15

Warmup:
Hip flexor stretch x 1 minute / side
Glute stretch against wall x 2 minute/side
Bretzel x 2/side
Bear crawl
Inchworms without pushup
Knee up, lunge
Birdfeeders
Lift: 5 rounds:
Front Squat x 5
Alternating with:
Lat stretch 30 seconds/side
WOD:
21 dumbbell thrusters
21 overhead walking lunges with dumbbells overhead
200 m row
rest 4 minutes
15 dumbbell thrusters
15 overhead walking lunges with dumbbells overhead
200 m row
rest 3 minutes
9 dumbbell thrusters
9 overhead walking lunges with dumbbells overhead
200 m row

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