General warm-up:
:30 of each movement:  
Inchworm  
Arms Only Rowing  
Toe Touch and Jump  
Stiff Legged Rowing  
Lunge Steps in Place  
Complete Rowing 

Pacing Drill  
Spend :45-:60 at each. Rest :30-:45 between each:  
1) A pace you can hold conversation at.  
2) A pace that you are left slightly out of breathe.  
3) A pace that your legs begin to feel heavy.  
4) A pace that is hard. 

RxD:
On an ascending clock:
0:00 – 1:00 5/3 Calories
1:00 – 2:00 6/4 Calories
2:00 – 3:00 7/5 Calories
3:00 – 4:00 8/6 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*

Level 2:
On an ascending clock:
0:00 – 1:00 3/2 Calories
1:00 – 2:00 4/3 Calories
2:00 – 3:00 5/4 Calories
3:00 – 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*

Level 1:
On an ascending clock:
0:00 – 1:00 3/2 Calories
1:00 – 2:00 4/3 Calories
2:00 – 3:00 5/4 Calories
3:00 – 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*

Accessory:
5 Sets:
12 Arnold Press 
12 DB Alt. Hammer Curls

Stretching:
3 Rounds (For Quality):
5 Cat/Cow Stretch (slow)
:30 Pigeon Pose / side
10 Kip Swings

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