It is advisable that before starting the workout of the day for CrossFit you need to warm up your body. For warming up you need to undertake 800m run, spend five minutes on cycling, take some rounds of jumping jacks, and indulge in air squats and lunges. Also, include some static and dynamic stretching exercises in your warm up. Conclude your workout with long stretches and foam rolling. Before moving forward let us understand some common terminologies of the Crossfit workout. The Crossfit gym is called Box and WOD means the work of the day as determined by your coach.
Now tighten your seat belt and get ready to take a look at some of the easy CrossFit exercises that are known to be beginners friendly.
Usually, the duration for Cindy is 20 minutes but as your body is not used to it and you are just starting with it, you can do it for 10 minutes. Your 10 minutes Cindy must include 10 push-ups, 5 pull-ups,and 15 air squats. Don’t worry if you are not able to rise from the ground after the one round of push as it is just the beginning. With time your stamina will increase and also you will be able to understand the capacity of your body. Make sure to keep a count of your rounds and take a complete record of progress.
Set a minute routine of undertaking 200-meter run, 10 dumbbells overhead press, 10 –pull-ups and 10 wall balls. Don’t be scared of lifting heavy weights. This weight lifting is just to make your awarenessof the effects of weights on your body and how much you can move safely. You can ask your trainer or any professional about the technique of weightlifting.
Take three rounds of the 400-meter run, 21 kettle bell swings, and 12 pull-ups. At the initial stage, you might feel too much exhausted after the first round. It will take time to build your stamina and teach you about the power of your body. It is okay to give your body rest in between the rounds but make sure not to extend the rest time by 10 seconds.
Wall Balls and Burpees
Burpees are one of the most effective whole body exercises that takea lot of strength and stamina. Try not to take too many breaks in between the rounds as once you will stop it will be hard for you to begin again. Wall balls are a completely functional movement that helps in improving your fitness level and your working capacity.While doing wall balls make sure to use your hips to throw the ball as opposed to your shoulders.
Toes to bar
It is comparatively simpler exercise where you need to hold the bar with hands placing them slightly wide than the shoulders. Tighten your stomach and swing your legs upwards to touch your toes. This simple Crossfit exercise plays a crucial role in improving your core strength.
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