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7 Apr 2014

7 Apr 2014


Warm Up

Samson stretch
200m run
1 min back squats 3:1:1 (pvc)
1 min negative push ups 3:1:1 (keep core tight)
5 rounds of clean, push press, back squat push press with bar/light weight

Strength
3 sets of 15 banded deadlift for time at 50% 1RM plus bands

WOD
4 rounds, 3 mins each
10 HSPU
15 wall ball
20 KB swings
rest remainder of 3 mins

score = slowest interval time

L1: choose weight ball/KB
L2/3: 20/14# WB, 53/35# KB

Mobility
Squat therapy

Posted on Mon, April 7, 2014 by jADE

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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

 

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