11 Dec 2013

11 Dec 2013


Warm Up 
400m run
30 toes to bar
30 alternating lunges
30 good mornings
Samson Stretch

Strength
Deadlift 10 sets of 1

WOD- 10 mins
“Karen”
150 Wall Ball Shots
L1/L2: Karen with a 9 min cutoff (score = reps)
L3: 9 min AMRAP of 150 wall ball and 150 double unders (score = reps)

Cool Down/Accessory Work (15 mins)
2x max Glute-ham raise
Hamstring/IT Band MWOD

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CrossFit PAX

22378 Three Notch Road, Unit B

 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.

 


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ADDRESS


 
CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303