Machine Chest Fly
Machine Shoulder Press
DB Lateral Raises Super Set with DB High Pulls
DB Triceps Extensions (behind the head)
After the workout I went next door to www.westplanocrossfit.com and did some mobility exercises for my knee. I can feel it getting better, and I'm ready for the next two weeks to be over with, so I can go back for my follow up appointment and hopefully get cleared to start doing some leg lifts.
If all goes well on the knee the plan for April is to work in a training day with Derek to start working on leg lifts and building up some strength. Derek and I will hit this one or twice a week for about 4-5 weeks.
Come May I'm hoping to be back at 100% and able to get back to full crossfit movements and no longer having to modify any WODs.