"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for Floater WODs.
CrossFit
Strength
Front Squat [Video]
Take 15 minutes to work into a heavy 3 rep Front Squat.
Conditioning
AMRAP in 20 Minutes:
• Run 200 meters
• 15 Pull-ups
• 15 Ring Dips (Scaled: 15 Push-ups)
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #2: Row 1000m For Time
Eagle (1): Under 3:39 / Under 3:49
Birdie (2): 3:40-3:49 / 3:50-3:59
Par (3): 3:50-4:00 / 4:00-4:15
Bogie (4): 4:01-4:15 / 4:16-4:30
Double Bogie (5): Over 4:15 / Over 4:30
Hole #4: 50 Burpees For Time
Eagle (1): Under 2:30
Birdie (2): 2:31-2:45
Par (3): 2:46-3:00
Bogie (4): 3:01-3:30
Double Bogie (5): Over 3:30
Bootcamp
TABATA TUESDAY!
Tabata: KBS
Tabata: Broad Jumps
2 min run
Tabata: Goblet Squats
Tabata: Sit ups
2 min run
Tabata: Push Press
Tabata: Width shuffles (optional: add weights )
2 min run
*1 min rest after each run
