22 Nov 13

22 Nov 13


Warm Up:


As a group- 1 air squat every 5 seconds  for  2 mins “3:1:1” (3 sec down, 1 sec up, 1 sec rest- focus is on perfect form)

Samson Stretch


Strength:  Back Squat (High Bar) 8 sets of 1 (work up to 1RM)


WOD


5 Rounds for max reps of:

1 min max 40 yd shuttle run (L3: sled pull)

30 sec rest


For Max Reps:

Tabata Toes to Bar

1 min rest

Tabata Wall Ball Ball

1 min rest

Tabata  Ring Dips


Cool Down/Accessory Work:

2x max Glute-ham raise

20 Glute bridge
Stretch with Coach

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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