Lead The Way, Crossfitter

So our girl, Lil J has a case of bad-assness and did almost 15 Rounds. If gravity wasn't so damn present, she'd a hit 15. We had turnout performances by all of our star athletes, but more impressively- there were over 10 first time competitors that showed up fearlessly to dance with the animals and show their future contender pride. The Judges were incredible with a sharp and eager eye to be fair at worst, if not be pro judges in the making. Spectators lit up the air with energy and everyone that cheered, played a crucial roll in the athletes success. Thanks for everyones support. Check out this little comparison with Lil J and a favored Main site female champion> http://games.crossfit.com/compare/47550/8563

Warm Up: PVC/BERG

WOD

5 Rounds of-

10 Toes to Bar

20 Ball Slams (40/25)

30 Ab Mat Sit Ups

400 Meter Run

STRENGTH/SKILL

3 Sets of 30 Seconds on 30 Seconds off for each exercise

Hang in the bottom of "Skin the Cat"

Hold at the top of  "Bridge Up"

*Refer to www.gymnasticswod.com entry 4/1 on videos

Mobility: Dynamic Stretch