The 28-day CrossFit Program for Beginners

Exercise 1 of 11

Forward and Backward Leg Swings

Equipment

Chair

Sets

3

Reps

10

Rest

--

Play How to

Exercise 2 of 11

Side-to-Side Leg Swings

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Exercise 3 of 11

The 28-day CrossFit Program for Beginners

Equipment

Sets

3

Reps

--

Rest

--

*10 meters of running with high knees

Exercise 4 of 11

The 28-day CrossFit Program for Beginners

Equipment

Sets

3

Reps

--

Rest

--

*10 meters of butt kickers ((jog forward bringing heels up to the glute)

Exercise 5 of 11

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

5

Rest

90 sec

Play How to

Perform at 65%x1RM.

Exercise 6 of 11

Burpee

Equipment

Sets

--

Reps

10

Rest

AMRAP

How to

8 min AMRAP

Exercise 7 of 11

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

--

Reps

10

Rest

AMRAP

How to

8 min AMRAP (115/75)

Exercise 8 of 11

The 28-day CrossFit Program for Beginners

Equipment

Sets

--

Reps

8

Rest

AMRAP

*Hand-release pushup. (pause with chest on ground and lift hands 1 inch. Then complete push up). Rest for 3 minutes before D.

Exercise 9 of 11

Burpee

Equipment

Sets

--

Reps

10

Rest

AMRAP

How to

6 min AMRAP

Exercise 10 of 11

Thrusters

Equipment

Dumbbells

Sets

--

Reps

6

Rest

AMRAP

Play How to

6 min AMRAP. (115/75)

Exercise 11 of 11

Squat Jump

Equipment

Sets

--

Reps

12

Rest

AMRAP

How to

6 min AMRAP