CrossFit Lite 19/06/15

Warmup 1:
Lacrosse ball t spine mobility
Warmup 2:
15 minutes:
100 m row
Bear crawl forward and backwards
10 goblet squats
10 lunge with a twist
5 frog jumps
Technique Work:
10 minutes pull-up practice
WOD: 12 minute AMRAP:
Run 400 m with a 14lb med ball/20 lb med ball
10 pullups
30 second plank
10 glute bridge raises

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