TACFIT 08/16/19

Five Lakes CrossFit – TACFIT

Clubbell Warmup (No Measure)




Shirt Ripper

Hip Hurdler

Knee Circles

Windshield Wiper

Shinbox Switch with Extension

Folding Shinbox

Tripod Overhead

TACFIT Shoulder Shaper Two (AMRAP – Reps)

45/15 x 5

– Twisting Flag Press

– Shoulder Cast to Flag Press (make this two distinct movements, not a Barbarian Cast)

– Alternating Shield Cast

– Flag Squat – hold Clubbell in Flag position the entire time while squatting, keeping shoulders packed down

Clubbell Strength Compensation 1 (No Measure)

– Seal

– Upward Dog

– Wind Removing

– Seated Spinal Twist

– Standing Forward Fold