C R O S S F I T F O U N D A T I O N A L L E V E L 1 E X E R C I SE S P R O G R E S SI O N

Squatting:
Air Squat KB Goblet Squat KB Front Squat BB Frankenstein Squat BB Front Squat
BB Back Squat BB Overhead Lunge
Pressing:
Push Up KB Military Press BB Shoulder Press
KB Push Press BB Push Press
Pulling:
Inverted Row Ring Row Strict Pull Up
Weigthlifting:
KB Deadlift BB Deadlift Good Morning
Swinging:
Russian KB Swing
Core:
Plank Sit Up Hanging Knee Raise Hanging Leg Raise Knees To Elbow
Cardio:
Single Unders
Jumping Jack
Burpee
Box Step

C R O S S F I T F O U N D A T I O N A L L E V E L 2 E X E R C I SE S P R O G R E S SI O N
Squatting:
BB Overhead Squat
Pressing/pushing:
Box Dip Parallel Bar Dip ( Ring Push Up Ring Dip)
KB Push Jerk BB Push Jerk ( BB Split Jerk)
Floor Press Bench Press
Armbar TGU Windmill
Gymnastics skill:
Frog Stand Head Stand Wall Walk Wall Stand ( Freestanding Handstand)
(Strict Handstand Push Up Kipping Handstand Push Up)
Pulling:
Kipping Pull Up ( Butterfly Pull Up)
(Strict Muscle Up Kipping Muscle Up)
Weightlifting:
MedBall Clean BB Hang Muscle Clean BB Hang Power Clean ( BB Hang Squat Clean)
BB Muscle Clean BB Power Clean ( BB Squat Clean)
MedBall Thruster BB Thruster
Tall Muscle Snatch Tall Power Snatch ( Tall Squat Snatch)
Hang Muscle Snatch Hang Power Snatch ( Hang Squat Snatch)
(Muscle Snatch Power Snatch Squat Snatch)
Swinging:
One-Arm Swing ( KB High Pull KB Snatch)
KB Dead Clean KB Clean
Throwing:
Wall Ball
Core:
Hollow Rock + Superman Arch
V-Up Toes To Bar
Cardio:
Double Unders
Rowing
Box Jump