Tamalpais CrossFit April 10 2026

HANDSTAND WALK- Warm-up (all levels): 3 sets:
:10 Single Arm Plank OR 4-5 Wall Facing Step Ups per arm, rest
1 min after set
6 Push-ups to Downward Dog OR 10’ Lateral Handstand Walk each direction, rest 1 min
Level 1: 12min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15-30 Second Arch Body Hold
Level 2: 12min EMOM:
Min 1: 1-2 Reps of Kick Up Handstand Walk 12-24” away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: Wall Walk + 5 Sec Handstand Hold + Handstand Walk away from wall
Min 4: 15-30 Sec Arch Body Hold
Level 3: 12min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk

GRIZZLY– 15:00 AMRAP
450/500m Row
25 Push Ups

KODIAK-15:00 AMRAP
400/450m Row
20 Push Ups

POLAR– 15:00 AMRAP
250/300m Row
15 Plate Floor Press

MOBILITY- 3–5 minutes of easy cardio (walk, slow row, machine ride, etc.)
2 Sets:
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch