I unfortunately cannot afford to join a Crossfit gym, I already have two gym memberships and then there is the fitness center in my building. I also don't drive and there are no Crossfit gyms around me. Taking some of their principles and mixing it with my own style of working out, well I have come up with some pretty bad-ass, hard to complete workouts. I perform this workout right after leg day and do this workout the same day that I do my shoulder training or on back day.
This workout can be done anywhere. The only thing needed is the body, an exercise band and a Kettlebell. I use a 15-lb Kettlebell because of the high amount of reps I wind up doing.
Pyramid Style, done in a circuit
25 burpees
25 one-arm KB rows
25 upright KB rows
25 exercise band pull-aparts
Repeat the sequence and do 24 reps of each exercise, then 23, then 22, then 21, then 20, then 19 and so on until one rep is left.
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