TACFIT 10/09/2019

Five Lakes CrossFit – TACFIT

Clubbell Mobility 3 (No Measure)

– Alternating Up/Down Dog

– Torso Rotation

– Sabre Fist

– Gear Up

– Walking Seal

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 Mills Compensation (No Measure)

– Twisted Lunge

– Arm Thread

– Arm Screw Tripod

– Seal

– Bulldog