TFL CrossFit – WOD

Biking Helen (Time)

3 Rounds for time of:

21/15 Cal Bike

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Deadlift (8-5-4-3-2 adding weight)

-every 2:30

-12 medball deadbugs between

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!