Friday, March 15, 2013

Here's an awesome video from the Southeast Regionals last year.  I actually started filming Brian Kost (multi-colored blue shorts) from CrossFit Integrity in Charleston when these HSPU's caught my eye.  Checkout the head through the window instead of going straight up and down.  Very, very smooth with a 2:26 "Diane" time. Compare to the athlete in the white shorts with a basic straight up/down technique. 
The judge is none other than Drew McKenzie of CrossFit Hyperformance in Savannah.

Catching amazing performances like this are just one reason you need to come down to Florida with us!!
                                    Click on YouTube to watch a better view!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Walking Lunge
15 Ab-Mat Sit-ups
20 DU's

Front Squat Warm-up, then:
Front Squat 10-10-10 (No Rack and Unbroken) Post load

400m Run
21 Ab-Mat Sit-ups
15 Wall Balls (20/14#)
  9 KB SDHP 53/35#
(Scale up to 5 rounds and/or throw some weight on those sit-ups)

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