CrossFit 101, Day 2

I don't think I mentioned this last time, but CrossFit 101 is a week-long thing from Monday to Thursday.  Seems like the theme is to, in a group, go over the basics of form and range for certain specific exercises.  So far, we have discussed in detail how to do Air Squats, Back Squats (with a bar behind the neck), Front Squates (bar on your shoulders), Overhead Squat (arms locked above your head, also with a bar), and Deadlifts.  All of these, except the Air Squat, we did quite repetitively with a PVC pipe just to get the right range and form.  Then the 101, Day 2 workout begins, which I describe below.

Unlike the baseline, this workout requires you to do one exercise per minute.  So you do 4 exercises, nonstop for four minutes, rest the fifth minute, then another circuit of four minutes (total 9 minutes). The exercises are as follows:

1. Box Jumps.
2. Knees to Chest (butt is the only point of contact with the floor, then you crunch upper and lower body toward each other, stretch out,  still with only your butt touching the ground, and repeat.  If you get tired, you put your hands on the floor and legs keep moving.  If you're still tired, you just hold your legs above the floor static.  Never during the minute can you rest your feet on the ground or stop crunching).
3. Wall Balls (large yet plush medicine ball, about the size of an inflatable beach ball and about 20 lbs.  Standing facing a couple of feet from a wall, you squat down with the ball held close to you with your elbows into your body and your palms facing sort of up.  The ball resting in your hands.  You come up from that squat and at the peak of the upward movement you thrust the ball into the air so it makes contact with the wall as high as possible, catch it as it comes down as you return to your downward squat position).  I can imagine you doing this with a Kettle Bell, mimicking the thrusting movement upward while holding the kettle in two hands, then letting all the weight bring you down so you have to catch yourself at the bottom.
4. 75 lbs Barbell deadlifts.

It doesn't matter where which one you start with, but point being you go through each exercise while counting the reps IN TOTAL.  If you did 98 total reps during the first circuit of four minutes and 90 reps the next circuit, you record the total as 188.  It's a way to track progress and yet simple.  You only rest that minute.

I'm posting these workouts here knowing full well that you are limited with equipment, but I think the concepts can be applied if you are creative to other routines.  Try doing a 9 minute routine of nonstop, timed minute long exercises, replacing some of these with other exercises you know.  I think you can definitely benefit from what I'm learning.  The trickiest part if you are doing this solo is to NOT STOP during the four minute routine.  Rest the fifth minute only and immediately start when that minute is up.