Dynamic Warm-up:
:60 Row Without Straps  
:30 Single Unders  
:30 Groiner Stretch / Side 

:45 Row // focus on maintaining a level chain and handle.  
:30 Single Unders  
:30 Arm Circles Forward & Backward 

:30 Row // focus on a fast pull and smooth return.  
:30 Inchworm + Push-up  
:30 Double Unders 

:30 Row // focus on proper return.  
:30 Bootstrapper  
:30 Double Unders

Workout of the Day:
RX:
5 Rounds:
On a 3:00 Clock:
500/400m Row
50 Double Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Level 2:
5 Rounds:
On a 3:00 Clock:
500/400m Row
30 Double Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Level 1:
5 Rounds:
On a 3:00 Clock:
400/300m Row
40 Single Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Accessory:
Accumulate 80 Pike-ups on the rower*
*Everytime you break perform 10 V-ups

Stretching:
2 Sets:
:30 Standing Elbow-to-Instep
:30 Hamstring Stretch
:30 Calf Stretch / Leg
:30 Plank to Downward Dog

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