TACFIT 07/10/19

Five Lakes CrossFit – TACFIT

it is clubbell week!

Mobility B (No Measure)

Lifting Table

Sit-Through Stretch

Rolling Shoulder Blade

Inside Shoulder Circle


Knee to Chest Push Kick

Clubbell Strength 1 (AMRAP – Rounds)

30/30 x 4

Will need two light Clubbells for one-hand work, one heavier Clubbell for two-hand work

– One-Hand Clean to Guard (alternate each round)

– Alternating Flag Cast (Drumming Cast – Clubbell in each hand)

– Iron Cross (Side Cast – Clubbell in each hand)

– Seated Two-Hand Crowbar (Clubbell starts resting on shoulder, to Flag Cast)

Compensation B (No Measure)

Standing Backbend

Three-Leg Down Dog

Sleeping Warrior

Dying Warrior


King Dancer Basic