Steel City Crossfit

Five rounds of the following:

• 30 second handstand against a wall
• 30 second static hold at the bottom of the squat.

Post feelings to comments.

Push Jerk

5 - 5 - 3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 Rep rounds.

Push for a new 1 RM.

“Christine”

• 500M Row
• 12 Bodyweight Deadlifts
• 21 Box Jumps (24 inch box)

3 times for time.

Rest Day.

Complete the following 3 times for time:

• 1 Handstand Push Up
• 30 Burpees
• 8 Turkish Get Ups

Post time and load for the TGU’s to comments.

Complete as many rounds of the following series as you can in 20 minutes:

• 5 Ring Dips
• 10 Hanging Knees to Elbows
• 15 Push Ups

Post number of rounds completed to comments.

 Complete the following for time:

• 10-9-8-7-6-5-4-3-2-1 sets of sit-ups
• a 100 meter sprint between each set

Post time to comments.

Rest Day.

Ladder the following, for time:

• 1 - 25 Squats and Squat Thrusts
• 1 - 12 - 1 Burpees and Pull Ups

Ladder means do 1 rep of each exercise, then 2 reps, then 3 reps, etc then come back down for the Burpees and Pull Ups.

Post time to comments.

Complete the following 3 times for time:

• 30 Box Jumps
• 30 Lunges (per Leg)
• 30 Power Cleans

Post load and time to comments.