It's been awhile since I left the gym and felt all wobbly on the first set of stairs I hit. Today was one of those days. I planned to follow Ken's example and do yesterday's regular crossfit, but ended up subbing in thrusters for kettlebell swings. It looked like this:
5 rounds:
12 thrusters, 40 lb
12 walking lunges, 30 lb
Finished with:
12 presses, 35 lb
15 squats, 45 lb
Treadmill to loosen up - an easy mile (about 12 minutes @ 5.3 mph, 1% grade). Walked some of it at the beginning, because I got a cramp (the regular kind). Otherwise it felt great - normal. Slow's the way to go!
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