TFL CrossFit – WOD
annie w/ hspu (AMRAP – Reps)
Every 2:30×5 rounds:
50-40-30-20-10 Double-unders
50-40-30-20-10 Sit-ups
Max Strict HSPU in remaining time
score= all HSPU added up
Push Press (Reps each rd:
5-3-2-2-2RM push press)
-every 2:30x 5
-adding weight each time
5K Prep Week 3
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
-4x1000m (medium/strong pace) 2 min rest after each
-3 Min. cool down jog/walk
Day 2:
-2 mile steady run (medium pace)
-5 min cool down walk
You got this!
