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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 4 of 7

The 28-day CrossFit Program for Beginners

Equipment
Sets
3
Reps
5
Rest
--
*Divebomb Pushup
Exercise 5 of 7

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
7
Reps
*
Rest
2 min
Play How to
*Rep scheme: 10x50%, 8x60%, 5x70%, 3x80%, 3x85%, 2x90%, 10x55%-60%. Warmup as needed before working sets.
Exercise 6 of 7

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
8
Reps
*
Rest
10 sec.
How to
*TABATA for reps—20 seconds on, 10 seconds off. 95 pounds for men, 65 for women. 4 minutes of rest before 3B.
Exercise 7 of 7

Handstand Pushup

Equipment
Sets
8
Reps
*
Rest
10 sec.
How to
*TABATA for reps—20 seconds on, 10 seconds off.
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