Blog Post

Mrs. Burris

CrossFit Texarkana – CrossFit

In honor of school starting I am naming the Wods after some of my former teachers, some I loved and some…well not so much!!!

View Public Whiteboard

8-17-15 (No Measure)

6 min running clock

lot trips

8 KB swings

8 Front squat with KB

8 burpees

5-3-1 3 sec. Pause Back Squat week 1 (20 min time CAP)

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Warm-up

mobility

6 min to mobilize

shoulders

lacrosse balls, foam rollers, bands

Mrs. Burris (Time)

4 rounds for time:

30 foot HS walk

15 weighted abmat sit-ups 20/14

15 ring dips

scaling options for HS walk

*wall walks, 2 laps around box in pike position, gymnastics bear crawl x60 feet

*** weighted abmat sit-up= medball touches ground above head and touches feet upon finish

Endurance wk 1 day 1 (Time)

8x200m

1 min rest after each 200

pace= 1mile race pace

8 min mile= 1 min pace

6 min mile = 45 sec pace per 200

record your slowest 200

cash out

4x200m run

1min rest @ each 200

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