CrossFit Lite 17/12/14

Warmup:
Foam roll posterior chain
Lacrosse ball scapula/lats
Forearm wall slides
Squat reaching of arms
(focusing on thoracic extension)
Lift:
5 rounds:
7 RDL
7 bent over rows
WOD:
12 minute AMRAP:
10 deadlifts
heavy sled pull forwards with grip through the legs
30 second plank

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