17 Mar 2014

17 Mar 2014


Warm Up
10 burpee pull ups
3x fast feet ladder
20 overhead squats
20 push press

Samson Stretch

Strength
Press
15 mins to work up to a 1RM

WOD
15-10-5
Shoulder to Overhead
Pull Ups

L1: 60% 1RM
L2: 95/65
L3: 135/95

Accessory Work for weaknesses
Tabata hollow hold
Core: 2 sets of 10 negative push ups
Core: 2x 40ft inchworm
Hamstrings: 2 sets of 10 GHR
Back: 2 sets of 10 back extension

Mobility
shoulder

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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