Crossfit AMRAP 20 min – intermediate
CrossfitIntermediate3 exercisesabout 30 min
Twenty minutes in the style of Cindy: 5 pull-ups, 10 push-ups, 15 squats. Guide: 12–16 rounds. Swap pull-ups for band-assisted ones if form slips. 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
Pull-Up12 sets × 5Push-Up12 sets × 10Bodyweight Squat12 sets × 15Run 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
Crossfit AMRAP 12 min – beginnerTwelve minutes in the style of the classic Cindy, scaled: ring or bar rows, knee push-ups and squats. Guide: 8
Crossfit chipper – beginnerA list to chip through: 20 goblet squats, 20 knee push-ups, 30 step-ups, 20 sit-ups, 50 jump-rope skips and 50
Crossfit for time – beginnerThree rounds in the style of Helen, scaled: 400 m run or brisk walk, 15 light kettlebell swings and 8 ring row
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