Tamalpais CrossFit April 15 2026

Rope Climbs Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
LEVEL 1- 9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
LEVEL 2 9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
LEVEL 3 5 Sets:
30 Second Max Rope Climbs
90 Second Rest

GRIZZLY– 5 Rounds
21 Shoulder Press 55/75 M46/65
21 Sit Ups

KODIAK– 5 Rounds
21 Shoulder Press 45/65 M35/55
21 Sit Ups

POLAR– 5 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups

MOBILITY– 3-5 minutes of easy cardio
2 Sets
1:00 Foam Roller Angels
1:00 Birddog