CrossFit

Warm up-

400m Row

3 Rounds-

5 push ups
5 Squat to broadjump
5 Ring rows

Skill-

Kipping pull ups

Conditioning-

3 Rounds for reps- (45 sec Wrok:15 sec rest)

Row for calories
Push ups
Box Jumps
Ring Rows
Situps

Rest 90 sec

Demo Video-