5 Nov 2013

5 Nov 2013


Warm Up:

2 rounds of

250m row

10 goblet squats (KB 16-53 lbs)

10 KB Swings

10 Knees to elbows

Samson Stretch


(Row Tutorials:

http://www.concept2.com/indoor-rowers/training/technique-videos

http://www.crossfitoakland.com/great-rowing-technique-tutorial/)



WOD:  L1- 5K row in teams of 3

L2/3-5K row in teams of 2

(40 min cutoff- choose a level you can COMPLETE in that time

*get on them about form!  Bad form warning 3x means a ten second penalty (stop rowing for ten seconds)  This is a great opportunity to really drill in good rowing mechanics!)


Cool Down/Mobility:
Coaches Choice: upper back and shoulders

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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