TACFIT 06/26/2020

Five Lakes CrossFit – TACFIT

Delta Warmup (No Measure)

Rocking Shin Lunge

Hollow Body Crunch

Frog Leg Swim

Windshield Wiper

Clubbell Delta (AMRAP – Reps)

90/30 x 2

Perform exercises in order for 90 seconds, with a 30-second break. Two rounds. Count lowest reps for each exercise, and add those 5 scores up for your total score.

– Clubbell Front Swing (kb or db Russian swings)

– Clubbell Front Pendulum (dumbbell or kettlebell hang cleans, medball cleans)

– Clubbell Alternating Side Swipe (bodyweight alternating rotated Rocca Press)

– Clubbell Order Squat (kb or db goblet squat)

– Clubbell Alternating Shield Cast (rotating skull crushers)

Use one grip/side for Round 1, switch grip/side for Round 2

Delta Compensation (No Measure)

Shin Lunge Hold, both sides

Shoulder Bridge Hold

Wind Removing

Seated Spinal Twist, both sides