Made it to Crossfit baby!!
despite a late day emergency at the office, I made it to 6pm crossfit and did the following workout:
Warmup
400m run
Stretching - pigeon, cosak, shoulder rom, good mornings
3 sets of 5 each of kettlebell swings, squats and pull ups
Workout
4 by 400m for time - 1:40 ave
3 sets of:
3 bench press
10 sit-ups
3 ring dips
10 pushups
3 pull ups
10 Russian twists
Good times!!
