20 Feb 2014

20 Feb 2014


Warm Up
15 burpees
20 overhead squats with pvc
20 pull ups
10 toes to bar

Samson stretch

Strength
Push Press
Heavy set of 20

WOD
Partner 12 min AMRAP (alternate rounds)
4 HSPU
6 burpees
8 lunges with bar in front rack (3 per side)
10 thrusters

L1: choose weight
L2: 55/35#
L3: 65/45#

Score = total rounds and reps

Accessory Work
4 sets of 5 Glute Ham Raises
1 min max push ups
1 min max dips

Mobility
Lumbar Spine and Hip

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.


 
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.

 


View Larger Map

ADDRESS


 
CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303