Crossfit programs are built in around Olympic style lifts focusing on body weights. Which means you don't need gym equipment such as barbells or dumbbells, however, having a jump rope and pull-up bar is highly recommended. Feel free to change the reps or time, and adjust according to the experience: 1. Burpee Burnout 5 rounds of 2 minutes each 2. Cindy 20 minutes as many reps as possible 3.