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Source: Nike

AMRAP CrossFit Workouts to Create Powerful Mental and Physical Conditioning (RX, Beginner and Scaled Versions)

Ever tried the Spartan Warrior, 21 Guns or Mikko's Triangle? Time to get brutal with these tough AMRAP WODs.

MARY

  • AMRAP in 20 minutes
  • 5 Handstand Push-Ups
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

AMRAP CrossFit Workouts

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

AMRAP CrossFit Workouts – Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups 
10 Alternating Stationary Lunges 
15 Ring Rows 

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