6 Nov 2013

6 Nov 2013

Warm Up:

2 rounds of

30 double unders

10 parallete or ring dips

10 strict pull ups

10 seated press with KB’s

10 KB row

Samson Stretch


As a group: 4 step bracing


Strength:

Strict Press 8 sets of 1 working toward max effort


WOD:

3 RFT

20 alternating KB Snatch (L1: 25/16#   L2: 35/25#   L3: 53/35#)

20 pullups (L1: 15 pull ups   L2: 20 pull ups   L3: 20 chest to bar/bar MU’s )

200m sprint


Cool Down/Accessory Work:

2-4 sets of 10 back extension

2-4 sets of 30 sec plank hold




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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