The 28-day CrossFit Program for Beginners

Exercise 1 of 9

Bodyweight Squat

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

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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

--

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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

--

Play How to

Exercise 6 of 9

Barbell Split Jerk

Equipment

Barbell

Sets

3

Reps

10

Rest

--

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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