16 Dec 2013

16 Dec 2013


Warm Up
2 min double unders
2 rope climbs
30 sit ups
15 front squat with pvc (3 sec down, 1 sec up)
15 back squat with pvc (3 sec down, 1 sec up)

Samson stretch

Strength 
6 sets of 2 banded back squats
6 sets of 2 banded front squats

WOD 
6 Rounds for Max Reps (add total reps)
1 min max KB swing
1 min max box jumps
30s rest

L1: choose KB weight
L2/3: 53/35 lbs
L3: banded KB Swings

Cool Down/Accessory Work:
2 sets of 10 good mornings
2 sets of 10 hip extension


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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