15 Nov 13

15 Nov 13


Warm Up:

5 min AMRAP

15 mountain climbers

5 Slam ball

5 Wall ball

5 strict pull ups


Samson Stretch


As a group: 4 step bracing


Strength:

Strict Press 10 sets of 1 working toward max effort


WOD:

5 rounds, starting every 3 mins of

10 alt KB Snatch (L1: 25/16#   L2: 32/25#   L3: 53/35#)

10 KB Sumo Deadlift High Pull with KB

10 ring dips (L2: muscle ups   L3: strict muscle ups)

plank hold until end of 2 min interval (L3 planche scaled as needed)


Cool Down/Accessory Work:

2-4 sets of 10 hip extension

2-4 sets of 30 sec plank hold

Stretch with Coach


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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