This 36-Minute CrossFit Workout Looks Insane (but That's Why It's So Awesome!)

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• Do as many reps as you can for one minute.

• Hold a dumbbell in each hand just above your shoulders, palms facing in.
• Straighten your arms above you.
• Bend your elbows, coming back to the starting position to complete one rep.
• Keep going for two minutes, taking breaks if you need to.

• Start by holding a dumbbell in each hand at the sides of your body.
• Keeping your elbows close to your sides, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
• Complete three minutes of bicep curls.

• Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
• Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
• Slowly lower back to the starting position.
• This counts as one rep.
• Do as many diamond sit-ups as you can in four minutes.

• Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Bring your hands together in front of your chest.
• Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
• Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
• Do as many air squats as you can for six minutes.

Now work you way back through the pyramid, starting with five minutes on the cardio machine of your choice.