1 Nov 2013

1 Nov 2013


Warm Up:

200m run

10 close grip pull ups

10 mountain climbers

30 Overhead squats with PVC

30 sit ups

Samson Stretch


Skill:

Rope Climb

(L1: scaled   L2: rope climb   L3: no leg use or “L” rope climb)


WOD:

Rope climb (see L1-3 above, use for WOD)

1K row

rope climb

30 box jumps

rope climb

800m run
Rope Climb


Cool Down/Accessory Work:

Intro to Glute Ham Raise (GHR)

Stretch With Coach

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.


CrossFit PAX

22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
(240)317-5303

 

Map - Location

 

We are at 22378 Three Notch Rd, Lexington Park, MD.  You will see a Smokey Joe's BBQ, Quality Moving Company, and AireCo businesses.  Turn in between the BBQ and Quality Moving Co. and go down the hill to the left of the AireCo building, past the gate (it will look like you are driving in to the moving company warehouses!).  At the bottom of our "hill", turn right into our parking lot and you will see the CrossFit PAX sign and entrance.

 


View Larger Map

ADDRESS


CrossFit PAX

22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
(240)317-5303