First training day after the "incident"

So, after dropping a 1rm squat on the back of my head (yes sounds bad, felt worse but no "major" damage) I had a rest day yesterday as I couldn't move my neck.. Today it feels a little looser so I'm going to push myself and see how I go..

Am: sprint session
Warm up
10x20m 3 point sprints
10x100m kneeling sprints


Pm: CrossFit
Warm up + Mobility
5,5,3,3,1,1 overhead squat

21-15-9
Ohs 135#
Double unders

Core work:
4 x 20 V-Sit ups
4 x 10 strict toes thru rings
3 x max hold Plank holds

Fly out day..

Time to go to work.. But sneak in a cheeky workout before... I said cheeky, I didn't say easy, fun or enjoyable... (well maybe a little bit enjoyable)

Warm up:
LOTS of mobility work

10x10m sprint
30 second rest

SWOD:
REST!!!

DWOD:
Nasty girls!!
3 rounds for time
50 air squats
7 muscle ups
10 hang power cleans 135/95# (60/40kg)

Skills wod:
3 rounds for time
15 ring dips
15 chest to overhead 95/45# (45/20kg)
(preferably strict press)