TFL CrossFit – WOD

Metcon (Checkmark)

0-5:00- 1000m/900m Row

5:00-10:00- 2800m/2400m Bike

10:00-14:00- 800/700m Row

14:00-18:00- 2200m/1800m Bike

18-21:00- 600m/500m Row

21-24:00- 1500m/1200m Bike

24-26:00- 400m/300m Row

26:00-28:00- 1000m/800m Bike

5K Prep!

If you are signing up for the TFL Mighty Mile & 5K Charity run lets get your prepped! Goal is to run twice a week for the next 5 weeks. Here is your homework:

Day 1:

-5 Min. warm up jog

-6x400m (medium/strong pace) 1 min rest after each

-5 Min. cool down jog/walk

You got this!