CrossFit / Variation
Cindy · Foundation
A 12-minute variation: 3 ring rows, 6 incline push-ups and 9 air squats per round.
Source: CrossFit · beginner variationA shorter clock and a different prescription.
CrossFit’s beginner variation uses twelve minutes, ring rows, assisted push-ups and air squats. This executable version selects incline push-ups as the explicit assisted-push-up movement.
Read this version
One round is 3 ring rows, 6 incline push-ups and 9 air squats. Repeat the ordered circuit within twelve minutes; there is no predetermined number of rounds.
Keep the adaptation explicit
The source says assisted push-ups. Incline push-ups are the specific selection in this version. If you use a different movement, edit your saved copy so the sequence describes your actual choice.
The published sequence.
12 min AMRAP · 12 min · Rings · Stable elevated surface
- 3 ring rows
- 6 incline push-ups
- 9 air squats
- Repeat for 12 minutes
Version notes
No fixed rest is added.
Record the variation you choose so future workouts remain comparable.
The source prescribes assisted push-ups; this recipe selects incline push-ups on a stable elevated surface. Your saved copy can use your chosen assistance instead.
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