CrossFit encompasses everything from the simple push-up to impressive feats of weight-lifting, but each move has a few things in common: they're basic, functional, and scalable as your level of fitness improves. So while this simple CrossFit-style workout may not seem like much, as you repeat the circuit, you'll learn just how effective it can be. You can time yourself so that as you get better, you can race against your previous times.
You'll need two dumbbells for the deadlifts and (optionally) to hold while you perform the lunges. Alternating lunges means alternate lunging forward with your right, then left (five times on each side). Check out our tips on how to do a reverse crunch here as well as how to do a deadlift here.