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)

Pigeon

Camel

Upward Dog

Shoulder Bridge

Dying Warrior