Tacfit 04/26/2018

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

Now we are “connecting” movements in a higher volume format. Break as needed, but try to find a sustainable pace.

Mobility B (No Measure)

Lifting Table

Sit-Through Stretch

Rolling Shoulder Blade

Inside Shoulder Circle


Knee to Chest Push Kick

Clubbell Cast AFAP (Time)

50 Two-Hand Shoulder Casts (25 each side)

25 Flag Press, Standing

25 Flag Stir

25 Twisting Flag Press (each side)

25 Gama Casts
Both hands at once; 10# women, 15# men Rx

Clubbell Compensation (No Measure)

Downward Facing Dog

Sleeping Warrior


Upward Facing Dog

Seated Spinal Twist