12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate - @10/15 Intermediate: @15/20 RX: @20/25
6 Overhead squats with plate - @10/15 Intermediate: @15/20 RX: @20/25
3 Shuttle run
"AMRAP 15 – Core, Plate, Pace"
This 15-minute AMRAP combines gymnastics, weight plate work, and shuttle sprints for a full-body, high-effort grind. The goal: keep moving with consistency and efficiency across all stations.
Each round includes:
12 Knee Raises / Knees to Elbows / Toes to Bar
(Pick your level – all hit the core hard)
9 Ground-to-Overhead with Plate
• Beginner: 10/15 kg
• Intermediate: 15/20 kg
• RX: 20/25 kg
6 Overhead Squats with Plate
(Squat as deep as mobility allows — maintain stability and control)
3 Shuttle Runs
(Sprint-style: 3x10m laps — stay low and quick!)
This WOD challenges grip, overhead control, midline strength, and conditioning, all in one tidy AMRAP.
amrap crossfit wod, Box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
burpee pull up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal roning
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
crossfit amrap wod, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
AMRAP 12
2 Wall walks
10 Double DB clean
10 ring rows/Pull ups/Chest to bar
20 m farmer walk
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
