6* WEEK CROSSFIT PROGRAM FOR BEGINNER

DAY 1

 - Foam roll - 

Warm up: 
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Circuit 1: 2 rounds
15 X Bodyweight squats
15 X Pushups
15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds
Kettlebell swing 15 sets of 1 rep
15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
15 X Hip flexor stretch

To cool down, repeat the warm up

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DAY 2

- Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:
Swing practice: 15 sets of 1 rep
5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

To cool down, repeat the warm up.

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DAY 3

 - Foam roll - 

Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don't let your back round. x10

Workout:

Circuit 1: 3 rounds
10 X Bodyweight squat (try light kettlebell held at chest on last set)
10 X Pushups
10 X Rocking + Wallslides

Circuit 2: 3 rounds
KB swings (10 sets of 1 rep)
10 X Plank 10s
10 X Hip flexor stretch+stick windmill

To cool down, repeat the warm up.