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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
Equipment
Barbell, Bench
Sets
4
Reps
10
Rest
--
Exercise 2 of 11

Diamond Pushup

Equipment
No Equipment
Sets
4
Reps
10
Rest
--
Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
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
--
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
--
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
*50-40-30-20-10 with 2C.
Exercise 11 of 11

Double Under

Equipment
Jump Rope
Sets
--
Reps
*
Rest
For time
*50-40-30-20-10 with 1C.
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