15 Jan 2014

15 Jan 2014


Warm Up:
200m run
Junkyard Dog
20 pullups
50 sit ups
Samson stretch

Strength:
Hollow Hold 3 mins
Max Ring Support
Max Flexed Arm Hang

WOD
For Max points:
1 min max box jump height (total height added ex 24” x 20 reps = 480)
1 min rest
1 min max broad jump for distance (total distance covered in inches)
1 min rest
1 min max rope climbs (100 pts per climb)
1 min rest
5 min max row (calories x 10)

Accessory Work:
2 sets of 10 glute ham raise
2 sets of 10 good mornings

Mobility
Calves/Ankles

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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