13 Nov 13

13 Nov 13


Warm Up:

30 double unders

30 sit ups

30 alternating lunges

As a group- 1 air squat every 5 seconds  for  2 mins “3:1:1” 

Samson Stretch


Strength:  Back Squat 10 sets of 1 (work up to/beyond 1RM)  


WOD


8 min AMRAP in teams of 4

Sled Pull 100ft alternating team members

3 team members not pulling sled- max push ups- only one may work at a time

(3 team members must stay inside doing the push ups until the sled-pull team member runs inside and tags one of them.  “winning team” is the one with  the highest score.  Sled pulls are worth 15 points, each push up is worth one)


Cool Down/Accessory Work:

2x max Glute-ham raise

20 Glute bridge

Stretch with Coach


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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.

 


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ADDRESS


CrossFit PAX

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