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:
Push Press
5-5-5-5-5-5-5

3+ Hours After  CFE Strength & Conditioning WOD

Workout 2:
Chose ONE of The Following Sports:

• Swim: Use pool or open water
• Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
• Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed

All sports do: 10 rounds, 20 seconds on 10 seconds off, all out efforts!

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.