Crossfit Workout

Here's the first workout I have for our workout swap. Compliments of Abbie Anderson and Crossfit UAC.

Day #1
Run 1 mile
Static squat hold 30 seconds
run 1 mile
static squat hold 30 seconds
Run 1 mile
static squat hold 30 seconds

Day #2
4 rounds of:
30 lunges
20 pushups
10 burpees

Day #3
20 reps - 15 reps - 10 reps - 5 reps - 10 reps - 15 reps - 20 reps of:
Kettle bell swing (if you don't have a kettle bell, use a heavy hand weight)
Box jump
Situps

Day #4
3 minute workout - 1 minute rest - repeat 5 times
3 burpees
6 sumo high pull
9 box jumps

Day #5
4 minutes jump rope
10 minutes of:
1 dead lift
2 russian twist
3 dead lift
4 russian twist
continue upping numbers till time is up

Sounds like fun, eh? Let me know how you like it.