Tamalpais CrossFit WOD May 19 2026

Handstand Walk Work!
LEVEL 1- 8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Face Down Hold (or Superman Hold)
LEVEL 2- 8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
LEVEL 3- 3 min On, 1 min Off for 2 Sets:
9/12 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”

GRIZZLY- 40-30-20-10
Box Jumps (20)
50ft Handstand Walk Or 4 Wall Walks after each set

KODIAK-35-25-15-5
Box Jumps (20)
25ft Handstand Walk Or 2 Wall Walks after each set

POLAR- 25-20-15-10
Box Step Ups
50ft Bear Crawl Or 4 Inchworms after each set

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Wall Jefferson Curl
1:00 Scorpion Stretch

Optional Accessory: Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
-Rest as needed. Score is the total clock time at finish.-
(There is a 10:00 time cap.)
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell