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15-Minute CrossFit Jump-Rope Arms and Legs Workout

This 15-Minute CrossFit Workout Destroyed My Arms and Legs (in a Good Way!)

For a quick and intense cardio workout that also works your arms and legs, grab a jump rope, a wall ball, and a pair of dumbbells. It's one of those workouts that looks easy on paper, but because there's no rest at all, it's hard as hell!

Although it's just three exercises, if you keep moving, you'll be huffing and puffing after just a few minutes. But keep pushing through — you got this! Choose dumbbell and wall-ball weights that allow you to move through your reps without stopping, suggested Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit. I used an eight-pound wall ball and 15-pound dumbbells, and that was plenty heavy!

If you're new to jumping rope, feel free to stick to single-unders. But if you've been jumping rope for a while, you can do double-unders instead — just do 30 instead of 50.

15-Minute CrossFit AMRAP Workout

Equipment needed: wall ball (eight to 20 pounds), jump rope, and pair of medium-weight dumbbells (six to 25 pounds)

Directions: After a five-minute dynamic warmup, complete as many rounds as possible (AMRAP) of this four-move workout in 15 minutes. If you need more details on each exercise, see the instructions ahead. After the workout, be sure to do a cool-down, such as this six-move arm-stretching routine.

Image Source: Getty / yoh4nn

Jump Rope

  • Grab a regular or heavyweight jump rope and do 50 jumps (called single-unders) or 30 double-unders.
Image Source: Getty / alvarez

Wall Balls

  • Stand in front of a wall holding your medicine ball with both hands in front of your chest.
  • Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
  • Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
  • Complete 15 wall balls.
Image Source: Getty / yoh4nn

Overhead Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in. If you have two sets of dumbbells, choose the heavier pair for this move.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one shoulder press.
  • Do a total of three shoulder presses, then on the last one, hold the dumbbells overhead and walk 25 feet.
  • Do three more shoulder presses. Turn around and walk back 25 feet.
  • This counts as one rep. Complete 15.
Image Source: Getty / Mireya Acierto

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