CrossFit AQAP Workout With Jumping Rope and Push-Ups

Exercise
100 single unders (or 75 double unders)
25 dumbbell box step-ups
15 push-ups (or dumbbell chest press on the floor)

Jump Rope

Grab a regular or heavyweight jump rope and do 100 jumps (called single-unders). If you're able to do double-unders, complete 75.

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Stand in front of a box that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
Hold a dumbbell in each hand by your sides.
Step your right foot onto the box, then your left, so both feet are on top of the box.
Softly step the right foot back to the ground, then the left.
This counts as one rep.
Complete 25 box step-ups.

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Begin in plank position with the arms and body straight and shoulders over the wrists. Keep the core engaged.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position.
This counts as one rep. If this is too hard, rest one or both knees on the floor.
Complete 15 push-ups.

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Image Source: POPSUGAR Photography / Tamara Pridgett

Grab a set of dumbbells and sit on a flat workout bench or the floor.
With one dumbbell in each hand resting on your thighs, lie back onto the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
Complete 15.

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