Check these out. This stuff is so badass. Reminds me of why I love the human body.

CrossFit:

For Time:
200m Run
50 Hand Release Push-up
40 Russian Twists
400m Run
40 Hand Release Push-up
30 Russian Twists
800m Run
30 Hand Release Push-up
20 Russian Twists

WhipCON:

Run 500 (around block down alley)
50 Pelvis raises (laying on back, thrusting pelvis up and down, hold for half second at top)
Run 400 (through back door)
40 Pelvis raises (laying on back, thrusting pelvis up and down, hold for half second at top)
Run 300 (corner and back)
30 Pelvis raises (laying on back, thrusting pelvis up and down, hold for half second at top)
Run 200 (pole past fire hydrant and back)
20 Pelvis raises (laying on back, thrusting pelvis up and down, hold for half second at top)
Run 100 (2nd light pole)
10 Pelvis raises (laying on back, thrusting pelvis up and down, hold for half second at top)

Then Partner up:

4 sets of 20: Throwing Med Ball Twists

CrossFit Mean Streets
Downtown Los Angeles

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