I couldn't do half of my warm up...squats were OK, even getting into position for push ups hurt, sit ups no freakin' way!, ring dips were OK, pull ups, nope.
Our workout was doing push presses. I went with a lighter bar just because that requires a lot of ab muscle to stay steady and I didn't want to push it with a heavier bar. So I did 6 rounds of 5 reps with a 45 lb bar. Not bad. I probably could have gone up a tad (the next step up would be 51 lbs I think) but I didn't. Then he had us do some handstands again. I was actually able to throw my feet up against the mat and stay there! Woo hoo! Before Crossfit, my arms would have crumpled! I even did it without Justin's "spotting" the 2nd time too! Held it for 10 seconds, had a HUGE rush of blood to my head and then was done :) Then he had us do some "hollow rocks" which basically you are on your back with your body in a C, rocking on your tailbone...that was damn near impossible for me. Not sure if it was the ab pain or just the actual exercise...oh, we also did supermans and some Turkish Get Ups (you need to google that!).
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