11 Nov 2013

11 Nov 2013

10 burpees

10 Kb swings (35 or less #)

10 KB deadlift”

10 goblet squats”


Samson Stretch/10 pass throughs with PVC


Strength:

Banded Sumo Deadlift 12 sets of 2 (50% 1RM and bands)


WOD:

15-12-9

Goblet Squats

Lunges with Barbell in Front Rack (L/R side = 1 rep)

Pull Ups

L1: 25/16lb KB barbell/pvc

L2: 53/35 KB 65/45 barbell

L3: 53/35 KB 85/65 barbell


5 min rest


L1: 1 min max KB Swings (choose weight)

L2: 50 KB swings for Time (53/35)

L3: 100 KB swings for Time (53/35)


Cool Down/Mobility:

Coaches Choice Upper Back/Neck



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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