Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box jump down) and 16 kettlebell swings. Push, Pull, Runĭo 5 rounds of the following: 10 push-ups and 10 pull-ups. ![]() Jumps and Lungesĭo 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope. The Running Sandwichĭo a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. ![]() Perform 3 rounds of 10 of the following with as much intensity as you can:ĭo 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Simple Burpee Workoutĭo as many burpees as you can in eight minutes. 10 to 1 Countdown WODĭo 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each. (Check Part 2 with more beginner workouts here. Instead, get them revved up with these 15 energizing CrossFit WODs for beginners. You can can use these 15 basic CrossFit Wods to ease their way into this ultra-fit lifestyle:" New CrossFitters don't have to dive right into advanced WODs when they're just starting. When a first-time CrossFitter walks into your box, they may be intimidated by the sport's tough reputation.
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