Warm-Up:
Walk 100m
jog 100m
20 leg swings front to back
20 side to side
:30 calf stretch each leg 

Then Hinshaw Running warm-up portions: 
Lunge with a torso twist
toe touch, high knees
butt kicks
straight leg
sidestep
sidestep jumping jack. 

Then

toes-out walk
toes-in walk
walk on heels
walk on toes
walk on outside of foot
walk on inside of foot
50-yard hash marks. 

WOD:
Rx’D:
For Distance:
5 Rounds:
Row, Bike, or Ski:
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

Level 2:
For Distance:
5 Rounds:
Row, Bike, or Ski:
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

Level 1:
For Distance:
5 Rounds:
Row, Bike, or Ski:
:50 Work
:10 Rest
:40 Work
:20 Rest
:30 Work
:30 Rest
:20 Work
:40 Rest
:10 Work
:50 Rest

*Each round is 5:00 long

Accessory:
2-3 Sets:
20 Weighted V-ups (8# Medball)
20 Weighted Side Bends / Side (70/50#)

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