The 28-day CrossFit Program for Beginners

Exercise 1 of 8

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

10

Rest

--

Play How to

Exercise 2 of 8

Barbell Bent-Over Row

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Exercise 3 of 8

General Pushup

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 4 of 8

Side Plank Lift

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 5 of 8

Burpee

Equipment

Sets

--

Reps

10

Rest

*

How to

*8 minutes of AMRAP alternating with 2B.

Exercise 6 of 8

Kettlebell Swing

Equipment

Kettlebells

Sets

--

Reps

10

Rest

*

Play How to

*Rest 2 minutes before moving to 3A-3B.

Exercise 7 of 8

Double Under

Equipment

Jump Rope

Sets

--

Reps

30

Rest

*

Play How to

*5 min. AMRAP alternating with 3B.

Exercise 8 of 8

Kettlebell Sumo Deadlift

Equipment

Sets

--

Reps

30

Rest

*

*See 3A