Tacfit 1/14/2019

Five Lakes CrossFit – TACFIT

Mobility E (No Measure)

Shoulder Screw

Shirt Ripping

Spinal Rotation

Lifting Camel

Hip Hurdler

Shinbox Switch

1BW4+ (AMRAP – Reps)

45 seconds of work, 15 seconds recovery, 4 rounds

Record the lowest number in each round

– Front Lunge (both feet equals one rep)

– Ellipse (Forward or Reverse)

– Shoulder Bridge / Crunch (both equals one rep)

– Plank with Shoulder Taps (both sides equals one rep) – If you can’t “tap,” hold the plank anyway

Compensation E (No Measure)

Standing Sidebend


Flying Locust

Floor Bow Pull

Seated Spinal Twist

Standing Forward Fold