The 28-day CrossFit Program for Beginners

Exercise 1 of 11

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

10

Rest

--

Play How to

Exercise 2 of 11

Diamond Pushup

Equipment

No Equipment

Sets

4

Reps

10

Rest

--

Play How to

Exercise 3 of 11

Standing Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

4

Reps

10

Rest

--

Play How to

Exercise 4 of 11

Alternating Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

4

Reps

10

Rest

--

Play How to

Exercise 5 of 11

The 28-day CrossFit Program for Beginners

Equipment

Sets

4

Reps

10

Rest

--

*Medicine ball upper crunches

Exercise 6 of 11

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

12

Rest

--

Play How to

Exercise 7 of 11

The 28-day CrossFit Program for Beginners

Equipment

Sets

4

Reps

12

Rest

--

*Dumbbell nosebuster

Exercise 8 of 11

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

Play How to

Exercise 9 of 11

Glute-Ham Raise Situp

Equipment

Sets

4

Reps

12

Rest

--

Exercise 10 of 11

General Situp

Equipment

No Equipment

Sets

--

Reps

*

Rest

For time

Play How to

*50-40-30-20-10 with 2C.

Exercise 11 of 11

Double Under

Equipment

Jump Rope

Sets

--

Reps

*

Rest

For time

Play How to

*50-40-30-20-10 with 1C.