19 Mar 2014

19 Mar 2014


Warm Up
1 mins air squats 3:1:1
1 min push ups 3:1:1
1 min max toes to bar
1 min medicine ball cleans
3 rounds of fast feet ladder

Samson Stretch

Burgener Warm Up

WOD
4 rounds for max reps
1 min max clean
1 min max sit ups
1 min max 20 yd shuttle sprints
1 min rest

L1: 60% 1RM Power Clean
L2: 135/95#
L3: 155/115

Accessory Work
2 sets of 20 back extension
2 sets of 20 GHD sit ups
tabata hollow hold

Mobility
Lumbar spine

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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