Absolute Beginner WOD’s

Starting out from scratch or been out of the game for too long? These are some simple and easy WOD’s to get the blood flowing and to ease into the more rigorous Crossfit WOD’s down the track.

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3 Rounds of:Run 200 or 400 meters
10 or 15 Squats

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3 Rounds of:Run 200 or 400 meters
5 Pull ups

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3 rounds of:Row 750 meters
10 Push Presses

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As many rounds in 10min:10 Squat Thrusts with broomstick
10 Push ups on Knees
10 Sit ups

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4 rounds of:Run for 3 min, walk 1 min

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4 rounds of:10 Box step ups
10 Kettle Swings
10 Squats

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1 Round for Time:10 Burpees
20 Squats
30 Push Ups
20 Squats
10 Burpees

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Modifed Chelsea10 Min, on the minute every minute:
4 Chin ups
8 Push ups
12 Squats

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Modified Fran21 Burpees
21 Squats
15 Burpees
15 Squats
9 Burpees
9 Squats

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5 Rounds for time:45 Seconds Skipping
45 Seconds of Squats
45 Seconds of Box Step Ups.

Source: learncrossfit.com