Let's go:
Rower (500m)
Sprints (30s)
Step ups (30s)
Bike (30s)
Body weight squats (30s)
Clean and press (30s)
Lunge w/ medicine ball rotation (30s)
Plank (30s)
Rest 60s.
Repeat x 4 sets.
CrossFit Open 2011 Workouts
How to program a home workout. No equipment needed.
10 Home Workout Ideas by Team ICONs' Hat Hewitt
10 Home Workout Ideas by Team ICONs' Beth Hoggarth