Get in your cardio and strength training in just 30 minute with this AMRAP workout, which in CrossFit terms stands for as many rounds as possible. It's just three exercises that you cycle through as many times as you can. Seems simple enough, right? But you should know that in CrossFit, basic definitely doesn't mean easy. And actually, the workouts that look simple on paper tend to be the most challenging, both physically and mentally.
This is a total-body workout that's fast-paced with no rest, so get ready to sweat, burn, and grunt. Push yourself hard, and challenge yourself to see how many rounds you can do. By the end, you'll feel so pumped knowing you're getting stronger and more badass every day.
Equipment needed: A rower (or just your body weight), a soft medicine ball or set of medium-weight dumbbells, and rings or a suspension trainer.
Modifications: If you don't have access to a rower, use another machine, run in place, or do burpees. If you're at home, you can also run up and down the stairs. You'll also need a soft medicine ball, eight to 14 pounds, but if you don't have one, just hold dumbbells in each hand and do dumbbell thrusters instead. As for ring rows, if you don't have access to rings or a TRX, you can do bar rows with a bar, or use a sturdy table.
Directions: Perform as many rounds as possible of the below workout:
Keep reading for details on how to do each move.
Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, explains that when you're using the rower, it's mostly about the legs. You want to focus on pushing into your feet and using your hamstrings, quads, and butt to drive you. Also keep your core engaged throughout the stroke. This will not only strengthen your legs, booty, and abs, but will prevent your lower back from pain and injury.