7 Jan 2014

7 Jan 2014


Warm Up
Run 200m
50 double unders
20 alternating lunges (10/side)
20 sit ups
20 back extensions
Samson Stretch

Skill
15 mins Muscle Up skill work

L1: 2-4 sets of 10 ring dips and 10 pullups, practice transitions
L2: 2-3 sets of max muscle ups
L3: 30 MU for time

WOD
20 squats
20 double unders
200m run
40 squats
40 double unders
400m run
60 squats
60 double unders
600m run

L1: 4 RFT 20 squats, 20 double unders, 200m run
L2/3: as written

Mobility
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