4 August 2014

4 August 2014

Pre Warm Up:
L1-3 Sets- 1.Kip Attempts x3
2.Dead-hang pull-ups x5 (Bands if needed)
3.Tuck L-hang x 10Sec
4. Kettlebell Swings x10

L2/3 3 Sets-1.Dead-hang pull ups x5 (add weight if needed or work Kips)
2.Muscle-up rows x3
3.Tuck L-sit on rings? 10sec
4.Back Extensions x10

Strength
Work to heavy set of 10 Deadlift with band resistance

WOD
EMOM 15
Odd Minutes 3 muscle ups
Even Minutes 30 double unders

L1: 5 strict chest to bar chin ups
L2/3: as written


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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