10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
"AMRAP 10 – Legs, Core, Chaos"
In this spicy little 10-minute AMRAP, you’ll cycle through three deceptively simple movements that light up your legs, core, and lungs:
10 Alternating Pistol Squats
Use a bench or box for support, or go full RX if you're feeling brave
15 AbMat Sit-Ups
Fast and snappy – until your abs stop cooperating
6 Burpee Box Jump Overs
Legs are jelly, heart is racing, box is glaring. Go anyway.
The goal: Stay smooth and consistent — and don’t let the pistols turn into a balance circus
Burpee workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
AMRAP 17
15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch
bodyweight amrap workout, conditioning and strength workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
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
Box jump workout, DB Thruster workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
