Primal LHT 9

Warm up:- spealler, 10 wall balls, 5 push ups pin 7, 3 pull ups and 3 chin ups PU Rev top, 5 OH press @ 5kg, 5 curls @ 5kg, 10kg

Primal Workout LHT 9

Push ups against bar pin 7 x 25 - (20-5) outside shoulder width
Reverse Pull ups x 4 (1 leg assist on box - hold at the top for 2 secs, then slowly down for 4 secs)
Squat 7kg x 20
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars managed 80 secs = PR
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 30 secs right, and 30 secs left

Push ups against bar pin 7 x 25 - (15-10) outside shoulder width
Reverse Chin ups x 4 (1st 2 PU rev assist - hold at the top for 2 secs, then slowly down for 4 secs, 3rd used feet on bar to get up then held my own weight for 2 and slow as possible down maybe 2-3 secs, 4th 1 leg assist box and then took my own weight again help fro 2 then down as slow as poss maybe only 2 secs)
Squat 7kg x 20
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 65 secs = 5 secs PR
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 24 secs left, and 24 secs right

Stretch and foam roller

Not sure what exactly but my body seems to be changing for the better - which is great. Not sure if it the less is more i.e. only twice a week, or just different movement in the primal to crossfit or because i'm not timed my form is better???