Monday 4.6.20 Workout

CROSSFIT

STRENGTH:
Every :90 for 8 Rounds:
Odd: 6 Tempo Weighted Narrow Squats
Even: 10 Shoulder Y-T-W’s 

CONDITIONING:
“Kansas City”
5 x 3:00 AMRAP
(Rest 1:00)

AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Hop Overs

WHITEBOARD BRIEF

Today’s strength component will challenge hip and ankle mobility through the tempo squats and shoulder range of motion through YTWs. In the squats, try to remain grounded to the floor by planting the heels as much as possible. If necessary, elevate them with a thin book so you can focus on engaging the glutes and adductors through the movement. In the YTWs, maintain the neutral spine and aim to keep the shoulders pinned back through every rep. Elbows should stay high in order to simulate the position of support we look for in any overhead movement: push the head forward between the shoulders!

The fast paced nature of today’s conditioning is designed to spike your heart rate quickly and afford minimal recovery time. Consider taking the first two rounds slower than usual to get your bearings and set expectations before picking up the pace in rounds 3-5 to finish as strongly as possible.

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