CrossFit Warrenton – CrossFit
J Jax Warmup (No Measure)
Inchworm down
Walking lunges back
20 jumping jacks
20 jumping jack Squats
X2
KB Windmill/Squat EMOM (AMRAP – Reps)
Evens: KB in LEFT Arm
Odds: KB in LEFT arm
5 Uni side Windmills + 5 Uni arm Squats (Right Side: during 1st minute)
(Left Side: during 2nd minute)etc…
X10 (5 rounds per side)
*IF YOU HAVE SHOULDER ISSUES OR CANNOT KEEP THE WEIGHT DIRECTLY OVER SHOULDER FOR THE ENTIRE MOVEMENT…take KB from ground during Windmill with bottom
hand and hold KB in a uni arm front rack position for squats (Rx)
*IF NO SHOULDER ISSUES, windmill with KB in top arm and uni arm KB OH squats if you can! (R+)
100 total reps if you are able to maintain 5+5 each round. Record weight used in the notes section…
Double Fist August 12, 2019 (Time)
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: Rx (40’s/20’s) R+ (50s/35s)
*must be a Push PRESS to be Rx (no push jerks)