The 28-day CrossFit Program for Beginners

Exercise 1 of 13

Barbell Power Clean

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Exercise 2 of 13

Barbell Front Raise

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Exercise 3 of 13

Squat Jump

Equipment

Sets

3

Reps

10

Rest

--

How to

Exercise 4 of 13

V-Up

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 5 of 13

The 28-day CrossFit Program for Beginners

Equipment

Sets

10

Reps

1

Rest

EMOM

*High Hang Power Clean

Exercise 6 of 13

The 28-day CrossFit Program for Beginners

Equipment

Sets

10

Reps

1

Rest

EMOM

*Hang Power Clean

Exercise 7 of 13

Barbell Power Clean

Equipment

Barbell

Sets

10

Reps

1

Rest

EMOM

Exercise 8 of 13

Barbell Power Clean

Equipment

Barbell

Sets

--

Reps

6

Rest

AMRAP

*8 minutes of AMRAP (135/95)

Exercise 9 of 13

General Pullup

Equipment

Pullup Bar

Sets

--

Reps

8

Rest

AMRAP

Play How to

Exercise 10 of 13

Box Jump

Equipment

Box

Sets

--

Reps

12

Rest

AMRAP

2 min rest before D

Exercise 11 of 13

Barbell Deadlift

Equipment

Barbell

Sets

--

Reps

6

Rest

AMRAP

Play How to

8 min AMRAP

Exercise 12 of 13

Burpee Box Jump-Overs

Equipment

Box

Sets

--

Reps

8

Rest

AMRAP

8 min AMRAP

Exercise 13 of 13

The 28-day CrossFit Program for Beginners

Equipment

Sets

--

Reps

12

Rest

AMRAP

8 min AMRAP. *Lateral Bar Hop-overs.