Warm-up:
Wall Balls:
2 sets of 8 reps with a :10 break in between
Knees-to-Elbows:
1 set of 5 Reps (Curl the hips) (Lying down)
Push-Ups:
2 sets of 10 reps with a :10 break in between
Double KB Swing:
1 set of 5 reps / side 
1set of 5 reps / both 
Double KB OH Walking Lunge:
1 set of 6 OH lunges / single or both 

Rx’D:
For Time:
50 Wall Balls (20/14#)*
40 Knees-to-Elbows
30 Push-ups
40 Double KB Swing (35/25#)
50′ Double KB OH Walking Lunge
*Use heavy wall ball, 30/20# if possible.

Level 2:
For Time:
50 Wall Balls (20/14#)
30 Knees-to-Elbows
20 Push-ups
30 Double KB Swing (35/25#)
50′ Double KB OH Walking Lunge

Level 1:
For Time:
50 Wall Balls (10/6#)
40 Hanging Knee Raises
30 Knee Push-ups
30 KB Swing (35/25#)
50′ KB Walking Lunge

Accessory:
3 Sets:
25 Banded Step-up / leg
5 Single Arm Front Squat (70/53# KB)

Stretching:
3 Sets:
5 Scorpion Stretch / side
:30 Table Top Hold

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