5 CrossFit Workouts for Beginners

Most likely when people talk about working out, CrossFit is a big topic. People can’t get enough of it and want to talk about it with everyone. Some may even go so far as to say it’s a “cult”! All that said, from the moment you walk in, you will meet the most genuine people there. They show you that anyone can do CrossFit and it helps that all the workouts are scalable to the individual’s fitness level. We are going to talk about CrossFit workouts for beginners to get you started off in the right direction.

There are many different CrossFit workouts that you can do at home prior to coming in if you would like to start early. Otherwise, has workouts online that you could just do all the time without actually having to come in to the box (gym). Some people find it easier to work out at home while others are motivated more in a group atmosphere. Personal Preference!

Here are some CrossFit workouts for beginners to start their fitness journey. You are allowed to scale these workouts based on your fitness level, so keep that in mind!

15 Minute EMOM (Every Minute on the Minute)

For this workout you will start the time for 15 minutes. Once a new minute comes around, you will start with the first movement and the rest of the minute is spent resting. The next minute you would do the second movement and again, the rest of the minute is spent resting.

  • 3 burpees
  • 5 toes-to-bar (or knees to elbows/chest)


15 Minute AMRAP (As Many Rounds/Reps as Possible)

This workout will also be with the time set for 15 minutes. You will have to do as many rounds as possible of the workout in sequence during that time. You should try not to rest during this workout but you should have a pen and paper to write down how many rounds you completed.

  • 200 meter run
  • 10 dumbbell overhead press
  • 9 pull-ups (or use a band or jumping pull-ups)
  • 8 wall balls


Half Cindy

The Half Cindy is a 10 minute AMRAP as the full one is 20 minutes. Trust me, 10 minutes is long enough when you’re first starting out.

  • 5 pull-ups (or use a band or jumping pull-ups)
  • 10 push-ups (or push-ups with knees on the floor)
  • 15 squats


Helen WOD

You will be doing 3 rounds in sequence of this workout and you will record the time you finish. Keep in mind that pacing yourself on the run will help you out in the long run.

  • 400 meter run
  • 21 American kettlebell swings (or Russian kettlebell swings)
  • 12 pull-ups (or use a band or jumping pull-ups)


Lunges and Sit-Ups

This workout will be doing 3 rounds in sequence for 3 minutes followed by 2 minutes of rest. This is great interval training to build up endurance.

  • 15 sit-ups
  • 15 lunges


So there you have it! CrossFit workouts for beginners to help you get started in your fitness journey. The best part about CrossFit is that every workout can be scaled down to a person’s ability. You just have to put the time and effort in to see the results that you want. I wish you the best of luck on your journey and I hope to help you in your goals!



2 thoughts on “5 CrossFit Workouts for Beginners

  1. Hello,
    Pleasure to meet you and thank you for taking time to visit my blog page and having a follow, I appreciate the support and look forward to reading more workouts and fitness tips from you! I love CrossFit, neat post 😀


    1. Hello! Thank you for the kind words! I can’t wait to read more of your blog! CrossFit is my life!

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