This is a great workout that targets all the major muscle groups while not over-stressing any one muscle group. It combines both arm, leg, and core work into a tough circuit routine.
Just like always, do each exercise as many times as you can in 1 minute. Do all 8 exercises with minimal rest in between and then take a min or two break. Do 3 sets of the exercises.
1. Deadlifts (these are a typical Crossfit exercise… basically lifting a weight from the floor)
3. Dumbell chest press
4. Squat press (you can help push the dumbells up using the momentum as you come up from your squat)
5. Pull ups
6. Plank push ups
7. Single leg wall sits (30 sec each side)
8. Sit ups (with a medicine ball. make sure the ball comes all the way over your head and touches the floor)