Tacfit 11/21/2018

Five Lakes CrossFit – TACFIT

If this is your high intensity day, push the volume, even if you are doing regressions. Talk to your coach about heart rate target zones.

Mobility C (No Measure)

Side Shoulder Cast

Handcuff

Hindu Pushup

Frog Leg Swim

Knee Circle

Folding Shinbox Twist

Whiskey Progressions (AMRAP – Rounds)

30/30×4

– KB One-Hand Cleans – stay on one side for the full round

– Jumping Medball Slams

– Parallette Swing Plank

– One-Ring Rows or Lawnmowers

– One-Leg Squat

Compensation C (No Measure)

Pigeon

Dying Warrior

Spinx

Camel

Drill Bit Hold

Standing Forward Fold