Weekly Warmup:

Run 200m
25 squats
25 pushups
25 tuckjumps
Run 200

Crossfit WOD:
3 rounds for time
10 Push Jerk (135/95)
10 GHD situps
10 Bodyblasters

Crossfit Takeoff WOD:
3 rds for time
10 push press (65/45)
10 KTE
10 wallballs (14/10)