CrossFit trainer Kyle Smith teaches Jordan Carlos some of the functional, high-intensity variations of the CrossFit workout. Start with some wall balls, thrusting a 20 pound ball at a target 10 feet high. Follow with dead lifts to work the legs and buttocks, and finish off with some body-strengthening box jumps. Combine the process for the Workout Of the Day. Commit to three or four hours a week of different variations, and you’ll be ready for anything!