CrossFit

Warm up-

3 Rounds-

200m Row
5 Hanging leg raises
5 Wallballs

Conditioning-

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Demo Video-