This week looks like this.... Day 1 Bodyweight stuff, Day 2 Lifting and Day 3 Bodyweight again. Opposite rotation to last week.

Today the 23rd at www.steelcitycrossfit.com was

Gymnastic rings Pull ups
(more swing than a bar with the handles.)

Supermans across a bench
(Laying across a bench raising your chest off the bench and legs at the same time laying face down.)

Dips
Stability Ball Roll outs

Hanging knee raises (doing a semi circle in the air 1 side then the other with my feet.)
Neck Curls (front then back then right and left, all 4 ways) with a 25 lbs. plate.
(Only exercise that technically wasn't bodyweight only.)

Fingertips Plank as long as I could. (Did it but not long. These HURT! Not up to fingertip push ups yet.)
Grippers each hand
Slow Mo Bodyweight Squats (30 seconds up/ 30 seconds down)

As many reps as I could each exercise til failure.

Sprints 10x
(5x approx 50m then 5x 100m)
(Was disappointed in the feel of the slow squats but the sprints fixed that. )

Boxing Class at www.regencyboxing.com

Could add a little more volume for next time.
2 exercises each instead of 1.