It is important to remember that before starting these all these workouts you should warm-up properly. Perform these workouts at your own risk.

Workout 1:
Complete as many rounds as possible 20 minutes of:

• 10 Wallball shots, 20 pound ball
• 10 GHD Sit-ups
• 10 Back extension

3+ hours after strength and conditioning workout:

Workout 2:
Choose ONE of the following sports:

• Swim
• Bike Run
• C2

All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Each of these can be scaled to accommodate various fitness levels.  For information on how to scale, plus video demos and informational articles, visit www.crossfit.com.