Tacfit 1/08/2019

Five Lakes CrossFit – TACFIT

Mobility A (No Measure)

Hitchhiker

Prayer Plyo

Twisting Lunge

Leg Swing

Hip Hurdler

1BW5+ (AMRAP – Reps)

45 seconds of work, 15 seconds of recovery.

Four rounds. Count the scores of the lowest rounds for each exercise. Round down (i.e. 4 and a half reps is really 4 reps). Try to maintain your number through the last round!

– Reverse Lunges (both feet to equal one rep)

– Squats

– Parallette Presses (rotate order if needed, based on equipment)

– Sit-Throughs (hip drop variation for beginners – both sides equals one rep)

– Side Lunges (both sides equals one rep)

Compensation A (No Measure)

Downward Facing Dog

Upward Facing Dog

Forearm Frog Hold

Twisted Lunge

Drill-Bit Hold

Seal Hold