16 Nov 13

16 Nov 13


Warm Up:

3 rounds

5 burpees

5 pull ups

10 overhead squats with PVC

10 shoot throughs

10 candlesticks


Samson Stretch


Strength:

5 min EMOM

max L-hold up to 40 sec

5min EMOM

max ring support up to 40 sec


WOD

50 pullups* for time

*every time you come off the bar do 5 curtis p’s (L1:45/35   L2:  75/55   L3:   115/85)

rest 3 mins

2 min max double unders  (L3: triple under)

rest 1 min

400m sprint for time


Cool Down/Accessory Work:

2 x 10 Back Extension
20 Glute Bridge

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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