20 Nov 13

20 Nov 13


Warm Up:

20 burpees

20 medball cleans

10 HSPU

6 x 10 sec L holds on paralletes/rings

samson stretch


Strength:

Sotts Press 12 sets of 2

(start with bar, increase by no more than 20lbs/set unless experienced with lift, keep barbell out for WOD with the max weight on it from Sotts Press)


WOD:


3 rounds for max reps

90 sec max lateral jump over barbell/burpee

30 sec rest


3 mins rest


3 RFT

10 Curtis P’s

1 Rope Climb


Cool Down/Accessory Work:

1 min each (or max hold)

Plank, Ring Support, L-Hold

Stretch with Coach

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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