"Amplify Golf" continues!
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 on a 2rep Pause Front Squat with a 3-second pause.
Do not exceed 90% of your Front Squat.
Conditioning
AMRAP in 20 Minutes:
• 20 Dumbbell Step-ups (#50/35; 24"/20")
• Run 400 meters
• 20 Pull-ups
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #12
40 Handstand Push-ups For Time
Eagle (1): At or Under 2:30
Birdie (2): 2:31-3:00
Par (3): 3:01-3:30
Bogie (4): 3:31-4:00
Double Bogie (5): Over 4:00
Hole #14
3 Minutes of Max Double Unders
Eagle: At or Over 250
Birdie: 249-225
Par: 224-200
Bogie: 199-150
Double Bogie: Under 150
Bootcamp
8 min AMRAP
15 Cal AD
10 Pull ups or RR
15 Wallballs
3 minutes Partner V-ups
8 min AMRAP
20 DU or 60 singles
15 HRPU
15 Slamballs
3 min Partner Sit ups
8 min AMRAP
15 Cal AD
10 Sprawls
15 Squat jumps
