Crossfit AMRAP 12 min – beginner
CrossfitBeginner3 exercisesabout 25 min
Twelve minutes in the style of the classic Cindy, scaled: ring or bar rows, knee push-ups and squats. Guide: 8 rounds. No equipment beyond something to row on. AMRAP means as many rounds as possible in the time. The number of sets is a guide for rounds at your level – do one round at a time until time runs out and finish the session when the clock stops. The result is the number of rounds; write it in the workout note so you can compare next time. Crossfit-inspired. Scaling is the point: pick weights and variants where you keep your form the whole session.
Exercises
Ring Row8 sets × 5Knee Push Ups8 sets × 8Bodyweight Squat8 sets × 12Run the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
More workouts: Crossfit
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Crossfit chipper – intermediate30 burpees, 30 dumbbell thrusters, 40 box jumps, 30 wall balls, 20 toes-to-bar or hanging knee raises, 100 jum
Crossfit for time – intermediateHelen as written: three rounds of 400 m run, 21 kettlebell swings (24/16 kg) and 12 pull-ups. Guide: 11–14 min
Crossfit AMRAP 20 min – advancedTwenty minutes with heavier movements: 5 toes-to-bar, 10 burpees, 15 kettlebell swings (24/16 kg), 20 jump-rop