This 20-Minute CrossFit Workout Will Push You Hard and Make You Feel Alive!

20-Minute CrossFit AMRAP Workout
10 box jumps
10 ball slams
10 burpees
2 minutes of cardio

Box Jump

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Product Credit: Outdoor Voices sports bra, H&M pants, APL sneakers

Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
Bend your knees and swing your arms back.
Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
Step one foot at a time back to the floor, or jump down softly with both feet.
This counts as one rep.
Do 10 box jumps.

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Stand with your feet shoulder-width distance apart with the medicine ball on the floor in front of you.
Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
Stand up, lifting the medicine ball above your head, fully extending your arms straight above you.
Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
This counts as one rep.
Cycle through 10 reps.

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Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Do 10 burpees.

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Choose your cardio! Hop on a rower, bike, or treadmill, or if you don't have a machine, run in place or jump rope.
Go for two minutes.

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