CrossFit/HIIT work out what is your plan?

Mkneedtogetfit

I go to the gym 4 times a week. Female/58kg/153cm Target is to lose fat and tone up

I do a mix of work outs. Strength training on machines/CrossFit type classes
For e.g. yesterday I did this
80x box step ups
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges)
80x ring rows
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges)
80x shoulder press 10kg dumbbells
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges)
80x bunny hops
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges)
25cal assault bike
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges)
25x walk out to plank
(20x press ups, 30x shoulder tap planks, 40x squats, 50x lunges

However I am bored of the same workouts.
Is anyone willing to share their workout plan CrossFit/HIIT?
It will be really helpful.

firef1y72

Do you have access to any cardio equipment??

Couple my favourites.

*Cardio blast*

1000m run/250m row
750m run/500m row
500m run/750m row
250m run/1000m row

(All done as fast as possible).

Pyramid (start 10 reps per set, work down to 1, with row work down from 1000m to 100m)

Row
Burpees
Squat jumps
Plyo push up
Sit ups
Kneeling ball slams


1 mile challenge.
Run 1mile as fast as possible
100 trx rows (or inverse rows or even pull ups)
100 squats
100 press ups
100 sit ups
1 mile run

Mkneedtogetfit

This looks like a killer. I ll give it a go

weatherking2019

This was one of the Orangetheory day:

2G - Endurance/Power

All blocks are 10.5 minutes

Floor Block 1

Row 200m

Upright row x 12

Bench Plank Flys x 6 each

Plank alternating reach x 12

Decrease row by 50 m each round

Floor Block 2

Tread: Run 0.2miles

Mini band front walk x 4

Mini band toe tap x8 each

Mini band static crunch with scissors type move x 12

Decrease treads by 0.05 each round.

Tread Block:

Push 2 mins / All Out 1 min / WR 1 min

Push 90 secs / AO 1 min / WR 1 min

Push 60 secs / AO 1 min / WR 1 min

Push 30 secs / AO 1 min