TFL CrossFit – WOD
Don’t forget to show up for TFL’s first Mighty Mile & 5K Sunday! 5K starts at 10:15 & 1 mile starts at 11:30am. We will have food and drinks for purchase, kids activities and lots of fun!
double death race (Time)
5 Rounds:
15/12 Calorie Bike
2 rope climbs
rest 2:00
5 Rounds:
20/15 Cal Row
10 Burpees
5K Prep LAST WEEK!
Last week before the run! Lets prep one day early this week and get our steps in the other.
Day 1:
-½ mile warm up jog
-8x600m (medium/strong pace) 2 min rest after each
-½ mile cool down jog, finish with 2 minute walk
Day 2:
-Walk 2 miles and think about how much fun Sunday is going to be!
You got this!
