Get in your cardio and strength training in just 30 minute with this AMRAP workout, which in CrossFit terms stands for as many rounds as possible. It’s just three exercises that you cycle through as many times as you can. Seems simple enough, right? But you should know that in CrossFit, basic definitely doesn’t mean easy. And actually, the workouts that look simple on paper tend to be the most challenging, both physically and mentally.
This is a total-body workout that’s fast-paced with no rest, so get ready to sweat, burn, and grunt. Push yourself hard, and challenge yourself to see how many rounds you can do. By the end, you’ll feel so pumped knowing you’re getting stronger and more badass every day.
30-Minute CrossFit Workout
Directions: Perform as many rounds as possible of the below workout:
30 calories on the rower (about two to three minutes)
20 wall balls
10 ring rows
Modifications: If you don’t have access to a rower, use another machine, run in place, or do burpees. If you’re at home, you can also run up and down the stairs. You’ll also need a soft medicine ball, eight to 14 pounds, but if you don’t have one, just hold dumbbells in each hand and do dumbbell thrusters instead. As for ring rows, if you don’t have access to rings or a TRX, you can do bar rows with a bar, or use a sturdy table. With so many modifications, you have no excuses not to do this workout!
Keep reading for details on how to do each move.