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    The 28-Day Crossfit Program For Beginners

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    Aditya Pratap Singh
    This document outlines a 28-day CrossFit program for beginners. The workout for day 9 includes exercises like single-leg shoulder bridges, lying leg raises, bentover barbell rows, overhead barbell squats, power snatches, single-arm dumbbell snatches, and single-arm overhead dumbbell squats. The routine lists the exercises, equipment needed, number of sets and reps, and rest periods between sets.

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    The 28-Day Crossfit Program For Beginners

    Uploaded by

    Aditya Pratap Singh
    261 views2 pages
    This document outlines a 28-day CrossFit program for beginners. The workout for day 9 includes exercises like single-leg shoulder bridges, lying leg raises, bentover barbell rows, overhead barbell squats, power snatches, single-arm dumbbell snatches, and single-arm overhead dumbbell squats. The routine lists the exercises, equipment needed, number of sets and reps, and rest periods between sets.

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    D9

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    This document outlines a 28-day CrossFit program for beginners. The workout for day 9 includes exercises like single-leg shoulder bridges, lying leg raises, bentover barbell rows, overhead barbell squats, power snatches, single-arm dumbbell snatches, and single-arm overhead dumbbell squats. The routine lists the exercises, equipment needed, number of sets and reps, and rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    261 views2 pages

    The 28-Day Crossfit Program For Beginners

    Uploaded by

    Aditya Pratap Singh
    This document outlines a 28-day CrossFit program for beginners. The workout for day 9 includes exercises like single-leg shoulder bridges, lying leg raises, bentover barbell rows, overhead barbell squats, power snatches, single-arm dumbbell snatches, and single-arm overhead dumbbell squats. The routine lists the exercises, equipment needed, number of sets and reps, and rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

    THE 28-DAY CROSSFIT PROGRAM FOR


    BEGINNERS
    9 YES

    ROUTINE
    EXERCISE EQUIPMENT SETS REPS R E ST

    THE 28-DAY CROSSFIT PROGRAM FOR 4 10 --


    BEGINNERS
    *Single-leg shoulder bridge.

    LYING LEG RAISE 4 10 --

    BARBELL BENTOVER ROW Barbell 4 10 --

    OVERHEAD BARBELL SQUAT Barbell 4 10 --

    OVERHEAD BARBELL SQUAT Barbell 5 8,6,4,2,2 2 min

    *Increase weight each set.

    POWER SNATCH 5 8,6,4,2,2 2 min

    Increase weight each set.

    https://www.muscleandfitness.com/routine/workouts/workout-routines/28-day-crossfit-program-beginners-day-9/ 1/2
    7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

    SINGLE-ARM DUMBBELL SNATCH Dumbbells 3 20 1 min

    (50/25)

    THE 28-DAY CROSSFIT PROGRAM FOR 3 5 1 min


    BEGINNERS
    *Single-arm overhead dumbbell squat, left.

    THE 28-DAY CROSSFIT PROGRAM FOR 3 5 1 min


    BEGINNERS
    *Single-arm overhead dumbbell squat, right.

    https://www.muscleandfitness.com/routine/workouts/workout-routines/28-day-crossfit-program-beginners-day-9/ 2/2

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