10-Minute CrossFit Workout
This CrossFit Workout Will Be the Most Intense (and Fun!) 10 Minutes of Your Day
Think you can't get in a hard full-body workout in 10 minutes? This workout will prove you wrong! Designed by Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, this workout involves cardio plus strength training, so it'll burn fat and build muscle.
This quick workout is meant to be fast-paced, and CrossFit competitor and coach Dani Jenny says that you need to push past your comfort zone in order to make progress and grow. That means you might want to choose a heavier weight for the thrusters. You may struggle through the 12 reps, but you'll be getting stronger physically and emotionally. Let's do this!
10-Minute CrossFit Workout
Equipment needed: If you're doing single-unders, use a heavyweight jump rope (if you don't have one, just use a regular jump rope. For double-unders, use a regular jump rope). You'll also need a pair of rings or a TRX, and a pair of dumbbells (10 to 25 pounds) or a barbell for the thrusters (35 to 55 pounds).
Directions: After a five-minute dynamic warmup or a weightlifting session, complete this 10-minute AMRAP workout, which means you do as many rounds as possible in 10 minutes. Aim to get through at least three rounds. If you need more details on each exercise, see the instructions ahead.
| 10-Minute CrossFit Workout |
|---|
| 50 single- or double-unders |
| 21 ring rows (if you don't have rings or a TRX, use a sturdy table) |
| 12 thrusters |
Jump Rope
TRX or Ring Rows
Dumbbell Thrusters
