CROSSFIT WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

ljones20 on January 14, 2011

Users:

17 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Thighs, Biceps, Triceps, Abs, Lower Back

Description

30 minutes of running, 2 minutes at a time at 8 min. miles exertion level 8. Alternate running with Swiss ball CORE exercises

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	10	60
Pushups	-	10	60
	-	10	60
Standing Cable Chest Press	25 lbs.	10	60
Back
Bent-Over Barbell Rows	30 lbs.	10	60
Lat Pulldown with Neutral Grip	30 lbs.	10	60
Thighs
Barbell Squats	-	10	60
Dumbbell Lunges	20 lbs.	20	60
	20 lbs.	20	60
Biceps
Standing Barbell Curls	30 lbs.	10	60
Triceps
Lying Triceps Extensions	10 lbs.	10	60
Triceps Bench Dips	-	10	60
Abs
V Sit-Ups	-	20	30
Lower Back
Back Extension: Plank Hold with Lift	-	2	60
Deadlifts	30 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
CrossFit Workout	4 miles	30	-

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