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back is moderately recovered

treadmill:
7x 2 min on / 1 min ez
Ons:
4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
Ezs:
2.2 mph

3 x 0:45 on /1:15 ez
8.5mph@9% / 2.2mph

---

SCM!
test out shoulder that feels better from C spine shots in neck 9 day ago
4 x 25 ez fr on 0:40
10 x 50fr on 1:00 (45's - 46's)
10 x 50br on 1:20 (55's - 57's)
4 x 25 nb fr 0n 5:00 (s l o w)
4 x 200IM kick on 5:10-20

Shoulder did not hurt but felt very weak at insweep

SCY

Warm up
2 x 150 2:30
3 x 100 1:30
4 x 75 1:30 IM/stroke
12 x 25 :30 strong

Kick set
2x
1 x 100 2:15
1:00 vertical kick
1 x 100 2:15 fast

Freestyle/pull set
2x
4 x 150 2:15 long & strong
4 x 75 1:00 desc 1-4

Stroke set
4 x 25 :40 IM order
2 x 100 1:50 IM
4 x 50 1:05 IM order
2 x 200 3:30 IM

Warm down
4 x 50 1:00

Total: 4500

2/2/2018 CrossFit Workout

Warmup - stretches/drills/plyos

Strength - Sumo Deadlift - 135/5, 185/5, 225/5, 275/4, 315/3, 345/3, 365/3
//Stopped a little early, left hamstring had a knot that didn't feel real great.

Skill - Overhead Squat - 95/5, 135/5, 165/5, 185/5
//Just easy positional work.

Conditioning - 21-15-9
DB Snatch 50#
lateral burpee over dumbbell (full hip extension at top)
4:00