John F. did a crossfit workout: Too much. I couldn't ...

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good half a "Del"

Too much. I couldn't eat it all.

WARM-UP
DROM progression
then 2 rounds of
* overhead squats
* seated row
* push-ups
* reverse crunches
* sampson stretch

WORKOUT
I only got halfway through today's WOD, but it was good while it lasted:
* 25 burpees
* run 400m
* 25 pull-ups
* run 400m
* standing press
that's where I stopped. Clocked a hair over 15 minutes.

Somewhere in the second run it felt like I got a spear stuck in my side.
I also think my shoulder's still a little too rare to be doing too much direct-overhead-press stuff.

The complete workout would have gone on with:
* run 400m
* 25 chest-to-bar pull-ups
* run 400m
* 25 burpees

Instead, I did 2 sets of face-pulls, 2 sets of thoracic extensions on the foam roller, took a shower and called it a day.

So there was that. How 'bout you?