2 Rounds:

200M Row

10 Squat2Stands

8 Box Step ups

5 Tuck Jumps


10 Twisting push ups

10 Scorpion

Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Elbow Rotations, Press, RDLs.  Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.


Close Grip Bench Press


Increase weight ea set

Video courtesy of Juggernaut Training. Last time hitting Close Grip Bench before we re-test our 5X5.  So, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single.  If that last one just happens to be a new 1RM, so be it.  Keep form on point and push for some heavy weight!



3 Rounds For Time:

500M Row

12 Deadlifts (Bodyweight)*

21 Box Jumps (24″/20″)


*BW DL should be considered relatively light and done unbroken.

Video and description courtesy of WODWell. Background: The “Christine” workout, while not technically one of CrossFit’s classic “Girls” WODs, has been posted (unnamed) on the CrossFit Main Site as the workout of the day (first as 130902) – but with a different box height (20” instead of 24”).  In the CrossFit forum, user Mark Brinton attributed the workout to “CrossFit North” (CrossFit’s very first affiliate – near Bellevue, WA USA). Brinton first cited it in the CrossFit Forum on June 7, 2006 as one of the workouts that gym used to “evaluate new members.”

Scaling Options:

If no rower -> 30 Sumo Deadlift High Pulls (95/65) per round

Deadlift weight -> ¾ body weight -> ½ bodyweight -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Doorway stretch – 1 Min per side


Scorpion hold – 1 Min per side

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