30 Jan 2014

30 Jan 2014


Thursday, January 30

Warm Up
500m row
30 sit ups
30 overhead squats with pvc/bar
15 parallete shoot throughs
15 push ups

Samson Stretch

Strength
Bench Press
15 mins to attain heaviest 10 reps possible

WOD
6 rounds, 3 min each
250m row
max T2B to end of 2 min interval
rest 1 min

Accessory Work
3 sets of max pull ups (strict or kipping)
3 sets of 10 Glute Ham Raises

Mobility
Thoracic Spine
Hip Flexors

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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