27 Dec 2013

27 Dec 2013


Warm Up:
2 rounds of
5 burpee pull ups
5 strict pull ups
15 air squats
15 sit ups
Samson Stretch

Skill:
3 sets of 10 ring dips
3 sets of 30 sec ring support (30 sec rest)

WOD:
9 min AMRAP
6 Alternating Pistols
12 chest to bar pull ups
18 Air Squats

2 min rest

1K row
(larger classes will need to stagger this by about 5 mins in groups of 6)

Cool Down/Mobility:
Shoulder and Hip Mobility
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