Strength

Warm up-

3 rounds-

10 push ups

Strength-

Dumbbell Bench press 3 x 10
Dumbbell decline bench press 3 x 10
Dips 3 x 10

Dumbbell overhead single arm extension 3 x 10
Skull crusher 3 x 15

CrossFit

Warm up-

400m Run

3 rounds-

5 push ups
5 Situps
5 Ring rows
5 Broad jumps

Conditioning-

 For time-
800m Run
50 Push ups
50 Situps
50 Jumping Lunge
50 Ring Rows
800m Run

Demo video-