Tacfit 04/18/2019

Five Lakes CrossFit – TACFIT

TACFIT Quebec Warmup (No Measure)

Folding Shinbox Twist

Side Shoulder Cast

Hindu Pushup

Hollow-Body Crunch

Sit-Through Stretch

TACFIT Quebec re/progression (AMRAP – Rounds)

30/30 x2 Regressions

– Ring or Pole supported squat to ball

– Standing ring press – 45 degree angle or taller

– Squats with clubell on shoulder (switch each round)

– Baby Rock

– Bear Squat/Roca press (alternate rounds)

30/30 x 2 Progressions

– One-leg Squat to ball, or pistol squat

– Ring Press from Plank, or Swoop, or feet on wall plank

– Clubell Shoulder Park Squat – heavy

– Spinal Rock Pike

– Quad Hop, continuous or in sets
Concentrate on form on the Regressions and challenging yourself on the Progressions!

TACFIT Quebec Compensation (No Measure)



Upward Dog

Shoulder Bridge

Dying Warrior