Friends & Family Day!
All are welcome. These workout days will be programmed for all levels of fitness. Share this post, our webpage, and/or our mission with friends and family.
CrossFit Open Workout 18.4 is announced live today.
Watch here.
Amplify will complete the weekly workout each Friday.
CrossFit
Conditioning
Part 1
Partner Workout
For Total Time:
8 Rounds Of:
Partner 1 - Run 200 meters
Partner 2 - 15 Kettlebell Swings + 15 Box Jumps
* Switch roles every round.
Then Buy Out: 150 Sit-ups
Part 2
Team of 3
AMRAP in 10 Minutes:
• 45 Calorie Row
• Rest 1 Minute
Bootcamp
AMRAP in 7 Minutes:
• 10 Dips
• 20 Step-ups
• 30 Jumping jacks
• 30 Second Plank
AMRAP in 7 Minutes:
• 10 Dumbbell Push Press
• 20 Goblet Squats
• 30 Jumprope
• 30 Second Handstand Hold
AMRAP in 7 Minutes:
• 10 Dumbbell Rows
• 20 Dumbbell Lunges
• 30 Kettlebell Swings
• 30 Second Squat Hold
AMRAP in 7 Minutes:
• 10 Dumbbell Reaches
• 20 Dumbbell Sit-ups
• 30 Dumbbell Jump Overs
• 1 Minute Plank
