This 35-Minute CrossFit Workout Wasn’t Grueling Until After — I Was Sore For 3 Days!


The Saturday morning CrossFit classes at my gym often involve longer workouts coupled with high reps, which Level 1 coach of Champlain Valley CrossFit and CrossFit competitor Laura Matuszak said is another way that CrossFit challenges your body and your mind.

This workout was all about the high reps of jumping rope (300!), which I didn’t think was going to be a huge deal. Level 1 CrossFit Coach Betsy Baker warned us to stretch out our calves before and after the workout and to do some foam rolling, which I did, but I was not prepared for the level of soreness that ensued. The next two days I couldn’t walk down the stairs normally and my calves were still sore on Wednesday. And this workout was just 35 minutes!

35-Minute CrossFit AMRAP Workout

Equipment needed: Jump rope, box, D-ball (also called a slam ball), and pair of medium-weight dumbbells (six to 25 pounds).

Directions: After a five-minute dynamic warmup, complete as many rounds of this four-move workout as you can in 35 minutes. If you need more details on each exercise, see the instructions ahead. I got through two rounds of this workout and made it to my third round of jumping rope when the timer went off. For reference, I used a 20-inch box, 15-pound dumbbells, and a 30-pound D-ball.

After the workout, be sure to do a cooldown such as these leg stretches, or grab a foam roller for your legs and butt. Also stretch your calves to prevent soreness from jumping rope.

35-Minute CrossFit AMRAP Workout
300 single-unders
75 dumbbell box step-ups
50 D-ball over-the-shoulders
25 per side alternating dumbbell plank rows (50 total)

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