Crossfit Total Body Workout:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

15 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

15 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups


Athlete: Testing
Pullups and Vertical Jump

Fitness:
Med ball routine 20 reps for each
Upper Body Workouts Only 21-15-9


GHD Situps