Monday

Back Squats
Warm Up
20 x Air Squats
10x 45lbs

5-5-5-5-5
5x 95lbs
5x 115lbs
5x 135lbs
5x 145lbs
5x 155lbs

As many rounds as possible in 10 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

I did 9 rounds but my pull ups were assisted by the band and my push ups were with my knees down. I`m still afraid that my shoulder is not ready to bear that much weight.

From Crossfit, I went straight to Hot Yoga. I almost when back to yoga in the evening but decided that my body needed 12 consecutive hours to recover before I hit Crossfit again in the morning before work!