24 Sept 2013

24 Sept 2013

Warm Up

3 mins double unders,

20 parallete jumps, 20 knees to elbows, 20 overhead squats with PVC, 20 Twisted Trunk Slam Ball (10 per side),

Samson Stretch


Skill/Gymnastics Strength

3 rounds of: Flexed arm hang 30 seconds, L hold 30 seconds, rest 30 seconds




sled pull out and back twice

wall ball

mountain climbers

sit ups

double unders

knees to elbows

lateral parallete jumps

KB swings


Time at each station is determined by the sled puller who will "bump" the next person

1 point per rep of each movement (mountain climbers and parallete jumps are two count movements)

Last person in class gets 1 min per station

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CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653



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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CrossFit PAX

22378 Three Notch Road, Unit B

 Lexington Park, Maryland 20653