This beginner crossfit WOD utilizes the Tabata method which consists of a 4 minute workout where you alternate exercising for 20 seconds and resting for 10 seconds. There is no warm up, just go right into the exercises. If you would like to do a warm up of your own choosing, that is encouraged.
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Table of Contents
Beginner Crossfit WOD
Equipment
Kettlebells
Workout Mat (optional)
Warm Up
None
Workout
Squat Thrusts (20 seconds, then rest 10 seconds)
Air Squats (20 seconds, then rest 10 seconds)
Butterfly Sit-ups (20 seconds, then rest 10 seconds)
Kettlebell Swings (20 seconds, then rest 10 seconds)
Repeat
Squat Thrusts (20 seconds, then rest 10 seconds)
Air Squats (20 seconds, then rest 10 seconds)
Butterfly Sit-ups (20 seconds, then rest 10 seconds)
Kettlebell Swings (20 seconds, then rest 10 seconds)
Each set of exercises lasts 2 minutes. You should be able to get through that set of exercises twice in four minutes. Feel free to repeat as many times as you like.
Check out the Tabata Songs YouTube Channel for more Tabata workouts.