Tacfit 03/12/2018

Five Lakes CF Kids at New Species, Five Lakes CrossFit – TACFIT

Clubbell Strength Mobility 1 (No Measure)

– Rolling Shoulder Blades

– Hitchhiker

– Cat/Cow

– Arm Thread

– Arm Screw

– Walking Seal

Clubbell Strength 1 (AMRAP – Rounds)

30/30 x 4

Will need two light Clubbells for one-hand work, one heavier Clubbell for two-hand work

– One-Hand Clean to Guard (alternate each round)

– Alternating Flag Cast (Drumming Cast – Clubbell in each hand)

– Iron Cross (Side Cast – Clubbell in each hand)

– Seated Two-Hand Crowbar (Clubbell starts resting on shoulder, to Flag Cast)

Clubbell Strength Compensation 1 (No Measure)

– Seal

– Upward Dog

– Wind Removing

– Seated Spinal Twist

– Standing Forward Fold