3 Mar 2014

3 Mar 2014


Warm Up:
250 row
10 pushups
10 pull ups
10 ring dips
20 overhead squats
10 pass throughs

Samson Stretch

Strength
Banded Bench Press 2 sets of 12 (10 mins to complete this)

PARTNER WOD
2 min per station, no rest (2 rounds through each station- 20 min WOD)
partner tire push back and forth 1 pt per 2 pushes
rope climbs (alternate, 10 pts per climb)
partner med ball sit ups (throw ball back and forth) 1 pt per 2 tosses
tricep dips (1 pt per 2 dips)
fast feet ladder (5 pt for every run)

Accessory Work
Med Ball Ab Line (class sits in a line across the front of the gym, all facing door. Coach passes med balls to the first person and they pass to the person to their left to work obliques)

Mobility
Upper Body and Core

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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