Warm Up: A quick way to loosen up and get the heart rate going. These body weight exercises focus on the lower body. Usually on a ladder circuit, you would do the declining reps and then go back up. I just did half of it to warm up, but in the cool down, I chose to go up on the ladder but focusing on core movements.
WOD#1: That Crossfit classic of 21 reps, 15 reps and 9 reps. This is a quick and easy circuit, again focusing on lower body, specifically legs and hips. To make it more challenging, add more weight. If you do not have a kettle bell, a plate or single dumb bell will work. Try to take little rest and record your time.
-21-15-9 (FOR TIME)
WOD#2: Set 20 minutes on the clock and do as many rounds as possible. One right after the other. This is intended for barbell work. Full body movements. For beginners, I would suggest finding a reasonable weight, one you can lift above your head. If you do not have access to a barbell, dumb bells will work. If you are looking to lose weight, do this workout with light weight and try to go unbroken. If you want to gain muscle mass, add that weight. Rest when you need to and knock out what you can. Just keep the clock ticking.
-20 Minute AMRAP (65 lbs)
Cool Down: Opposite of the warm up. Inclining reps. These are core and ab movements. To do the full ladder circuit. Start with declining reps and then go back up.
-Ladder Circuit (incline reps)
** Substitute for ab wheel, do V-Situps
***Substitute for hanging leg lifts, do lying leg lifts
****Substitute for slam ball, do burpees