TFL CrossFit – WOD

5k prep! (Time)

For time:

Soccer field run

50 sit ups

Back acre run

30 DB Bench press (50s/30s)

800m Run
IN THIS HEAT WE HAVE ROW AND BIKE OPTIONS! come in for a fun cardio thursday :)

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!