Ok, thanks to OPG57 and Brett1972, here’s what I went with today:
Modified CFWU (1 round):
10 second Sampson stretch
10 shoulder lifts
10 back extensions-floor
10 “baby pulls”
10 door-frame pulls
AMRAP for 15 minutes:
5 knee ups (waist-high)
10 (each side) assisted single leg squats (can get down only a couple inches right now)
15-foot bear crawl
10 rounds total.
I think the number of squats was a bit much for me right now, and I could have done more knee-ups. I was pretty exhausted by the end of the 15 minutes.
FWIW, my knee issue bothers me only when doing any type of squat. No pain, just crackling of cartilage in the joint that’s somewhat unnerving. Afterward, it’s a bit uncomfortable but not painful. I just don’t dare overdo it with that knee. I’m hoping that as I drop weight and get better conditioned, it will resolve itself.
Nice work, rosie.
Be careful with that knee at first. Mine used to hurt a lot when I had that extra weight. Now, not so much, but I watch the running and jumping since I have about 1/3-1/5 of the cartilage I should have left I my right knee.
I was a wrestler in jr high and high school.