21 July 2014

21 July 2014

Warm Up
L1-3 Sets- 1.Kip Attempts x3
2.Dead-hang pull-ups x5 (Bands if needed)
3.Tuck L-hang x 10Sec
4. Kettlebell Swings x10

L2/3 3 Sets-1.Dead-hang pull ups x5 (add weight if needed or work Kips)
2.Muscle-up rows x3
3.Tuck L-sit on rings? 10sec
4.Back Extensions x10

Strength
20 minutes to Work to a heavy set of
1 Clean
1 Hang Clean
4 Front Squat

L1: coach led EMOM 10 with pvc/bar 1 Hang Clean, 4 front Squat then 10 minutes to practice
L2/3: self paced working up to heavy set

WOD
AMRAP 8
15 Thrusters
30 double unders

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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.

 


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ADDRESS


 
CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303