7 Nov 2013

7 Nov 2013


Warm Up:

1 min double unders

10 parallete shoot throughs

20 ring dips

20 pull ups

10 back extensions

Samson Stretch


Skill/Strength:

2-4 sets of max dead hang pull ups

90 sec recovery between sets


WOD:

4 Rounds for max reps

1 min max pistols

1 min max “sit outs”

1 min double unders (L3: must be unbroken DU’s or ‘rest’ becomes burpees)

1 min rest


Cool Down/Mobility:
Coaches choice- lower legs

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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