14 Nov 13

14 Nov 13


Warm Up:

400m run

2 mins of air squats (3 sec down: 1 sec up: 1 sec rest)

1 min shoot throughs

1 min push ups


Skill:

Handstand Holds

4 min EMOM max handstand hold up to 40 sec

L1: 2-4 sets of max HSPU, scaled

L2:  2-4 sets of max HSPU

L3: 2-4 attempts at max handstand walk or deficit HSPU


Skill:

Pistol Diagnostics


WOD:

(L1: 3 rounds   L2/3: 5 rounds)

10 alternating pistols   L3: 45#+ overhead

12 roll outs with bar

14 burpees

16 x 45# thrusters (L3 use pistol weight)


Cool Down/Mobility:

Shoulder mobility with bands

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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