TFL CrossFit – WOD

Metcon (No Measure)

3 rounds, every 2:30

8 Walking lunges

5 Push press from the rack (adding weight each time) starting at 55%

25 Jump Rope

then 5:00 to get to 90%

Push Press (6×1 @~90%)

all at the same weight

every 2:30

12 DDB walking lunges + 12 DB drag thrus between each set

5K Prep Week 4

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

-4x1200m (medium/strong pace) 2 min rest after each

-3 Min. cool down jog/walk

You got this!