TACFIT 10/08/2019

Five Lakes CrossFit – TACFIT

Golf Warmup (No Measure)

Windshield Wiper

Tripod Overhead

Hollow Body Crunch

Sit-Through Stretch

TACFIT Golf (AMRAP – Reps)

20/10 x 8 + 60

Kettlebell Figure 8

Ring Knee to Chest

Spinal Rock

Quad Press

TACFIT Pullups (AMRAP – Reps)

Skill work

1. shoulder activation

2. lat activation: find your lats!

3. Australian pullups(on low bar): wide grip, normal grip and narrow grip (think of doing a pushup under the bar)

4. Pullup negatives: lower under control (wide and normal grip)

5. Banded or box-spotted reps

6. TACFIT pullup

7. Wrist pullup (all lats no bicep)

Max set TACFIT pullups!

SCALED: record how many scaled pullups done in one set and note scaling

RX: record how many full TACFIT pullups done in one set

RX+: record how many weighted pullups done in one set and what type

Golf Compensation (No Measure)

Seated Spinal Twist

Shin Dancer Bridge

Shoulder Bridge Compensation

Dying Warrior