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The 28-Day Crossfit Program For Beginners

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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Aditya Pratap Singh
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370 views2 pages

The 28-Day Crossfit Program For Beginners

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.

Uploaded by

Aditya Pratap Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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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