Beginner Programs

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THINGS TO KNOW

Couch2Crossfit

Starting March 3rd

Tuesday/Thursdays at 5:30am

6-Week BEGINNER PROGRAM

REGISTER

Dynamic Movement prep

 Group warm up 

 

Skill 

L- sit holds

Accumulate 3 minutes

 Strength

In 10 minutes build to a 1 rep max back squat

Use spotters

 

Wod

Tabata A

16 rounds of 20 seconds work 10 seconds(8 rounds each exercise)

Power cleans 95/65

Pull ups

 

Rest 2 minutes

 

Tabata B

16 rounds of 20 seconds work 10 seconds (8rounds of each exercise)

perfectly vertical kb swings 1.5/1.0

sumo deadlift high pull 95/65

 

MAD MOBI

Press ups

Hamstring up n over

Lat stretch band

Pigeon

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