I'm just going to share this article written by Julie Foucher for the Huffinton Post on Crossfit and injuries. Julie is a med student and has competed in the CrossFit Games. Basically, she's a total BA and I love seeing her continually kick some arse in and out of the gym. That aside, the article is well-written and backed up with sources and anecdotes.
A. Plantar Surface Smash
B. Bilateral Shoulder Flexion
A. 10 min to 3RM Power Clean
Death by 25m sprint(max 10mins)
Death by Burpee Broad jump(max 8 mins)