Wednesday

Did not do crossfit today but did my own workout for core and scapular stabilizers.
3 sets
Prone on ball: Y, T, A 2# x15
Front plank hold 1min
Bird dog rows 15x 20#
Advanced Side plank with ER 2# x15
Plank up/downs Rx5, Lx5
Wunda chair pikeups x30
Military Push ups x10
Turkish get ups Rx3, Lx3 17.6#

Found my baseline workout from crossfit: 5:26
500M Row
40 Squats
30 situps
20 push ups
10 pull ups
Felt good, but almost puked. Might have gone out to hard on 500 M row. These were done as dead hang pull ups.