Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 3 ascents
Station 2 – Freestanding Handstand Hold Work
(or use a wall/partner to assist to learn balance points and accumulate time upside down)
Station 3 – 20 Abmat Sit-Ups
3RFT max reps/calories of:
3 Minutes of Assault Bike (Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups
Rest 3 minutes
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22378 Three Notch Road, Unit B
Lexington Park, Maryland 20653
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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