Warm-up:
Dynamic Stretching
1600m Easy Run w/4x100m Sprints
WOD:
AMRAP 20:
400m Runs
Ring Pushups
GHD Situps
Post total number of rounds and reps per exercise to comments:
(Note: to determine the reps, complete as many reps as possible for the first set. Complete the same for each additional sets)
Cool-Down:
Static Stretching
SPD CrossFit 
3 rounds + 400m Run + 23 Ring Pushups + 13 GHD Situps
(23 Ring Pushups and 30 GHD Situps)