Crossfit and Crossfit Strength Bias:
5 RFT
20 GHD Sit-ups
25 Back ext
15 OHS (m:95lbs, w:65lbs)
Run 400m
Post time to comments.
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_4_pillars_of_strength_training
Good article on strength. Granted, the article is written with a slant toward body building, but some good info still.
