23 Dec 2013

23 Dec 2013


Warm Up
100 double unders (or 90 sec)
20 toes to bar
10 strict pull ups
10 push press (<65#)
Samson Stretch

Strength
Bench Press 10 sets of 1

WOD- 10 min
2 rounds
1 min plank
200m sprint
30 goblet squats

L1: 16lbs
L2: 35/26lbs
L3: 53/35lbs, weighted plank (45/25)

Cool Down/Accessory Work- 10 mins
2-4 sets of 10 back extension
2-4 sets of 30 sec plank hold

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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