General Warm-up:
AMRAP 5:
10 KB Swing  
10 Unweighted OH Lunges  
10 Scap Push-ups  
10 Scap Pull-ups on Rings 
Then
Air Squat: 10-15 reps.

Workout of the Day:
RX:
For Time:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Level 2:
80 Air Squats
80 Sit-ups
60 Push-ups
60 Pull-ups
60 Push-ups
80 Sit-ups
80 Air Squats

Level 1:
For Time:
60 Air Squats
60 Sit-ups
30 Push-ups
60 Jumping Pull-ups
30 Push-ups
60 Sit-ups
60 Air Squats

Accessory:
100 Banded Pull Apart
100 Banded Face Pulls
100 Banded Hammer Curls*
*Use a light to medium band. 

Stretching:
3 Sets:
:30 Windmills Forward
:30 Arm Swings Front to Back
:30 Easy Single Arm Ring Rows
:30 Wall Squats to a Target

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