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The 28-day CrossFit Program for Beginners

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Bodyweight Squat

Equipment
No Equipment
Sets
3
Reps
10
Rest
--
Exercise 2 of 9

Barbell Power Clean

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 3 of 9

Overhead Barbell Press

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 4 of 9

Push Press

Equipment
Sets
3
Reps
10
Rest
--
Exercise 5 of 9

Barbell Push Press

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 6 of 9

Barbell Split Jerk

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 7 of 9

Clean and Jerk

Equipment
Sets
7
Reps
*
Rest
--
*5x60%, 4x70%, 3x80%, 2x85-90%, 1x90-95%, 1x90-95%.
Exercise 8 of 9

Clean and Jerk

Equipment
Sets
5
Reps
15
Rest
For time
(96/65)
Exercise 9 of 9

Butterfly Situp

Equipment
Sets
5
Reps
15
Rest
For time
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