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Step It Up - Crossfit Workout

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm) - @12/16 Intermediate: @16/24 RX: @20/28
8 KB snatch (right arm)
12 KB goblet step ups

workout description

“AMRAP 12 – Wall, Swing, Step”

Complete as many rounds as possible in 12 minutes of:
3 Wall Walks / 10 m Handstand Walk
8 Kettlebell Snatches (Left Arm)
8 Kettlebell Snatches (Right Arm)
12 Kettlebell Goblet Step-Ups
Demo

This AMRAP combines upper-body stability and pressing endurance with unilateral kettlebell control and lower-body power. Wall walks or handstand walks will spike your heart rate and fry your shoulders, while the snatches and step-ups challenge coordination and grit. Smooth reps and smart transitions are key.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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What is an "AMRAP" workout?

An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.

This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.

Why Choose an AMRAP CrossFit Workout?

Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.

Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!

What kind of exercises are in this workout?

Handstand Walk
Handstand walks are an advanced gymnastics skill where the athlete walks on their hands while maintaining balance and control in an inverted position. A centerpiece in many handstand walk workouts, this movement tests upper-body strength, core stability, and full-body coordination.
In this workout, handstand walks develop shoulder endurance, wrist strength, and spatial awareness. They demand focus and skill under fatigue, making them ideal for gymnastic skill progressions or high-level competitive conditioning.
kettlebell goblet step-up
The kettlebell goblet step-up is a functional unilateral leg movement where the athlete steps onto a box or bench while holding a kettlebell in the goblet position. In kettlebell goblet step-up workouts, this variation builds strength, balance, and posture control.
In this workout, kettlebell goblet step-ups target the quads, glutes, and core while reinforcing upright positioning and knee tracking. The front-loaded position increases core engagement, making it an excellent choice for developing single-leg strength and stability in real-world movement patterns.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
kettlebell snatch
The kettlebell snatch is a dynamic, single-arm movement that builds explosive power, grip strength, and shoulder stability. A staple in many kettlebell snatch workouts, it moves the bell from swing to overhead in one smooth motion, training both strength and endurance.
In this workout, kettlebell snatches improve hip drive, coordination, and conditioning while challenging core control and unilateral strength. Whether for reps or intervals, the kettlebell snatch delivers a powerful full-body challenge.