Tamalpais CrossFit April 20 2026

HANDSTAND WORK!
LEVEL 1- 9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can
Min 2: 15-30 Second Hollow Hold
Min 3: Rest minute
LEVEL 2- 9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold +
Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Rock
Min 3: Rest minute
LEVEL 3- 9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit-ups
Min 3: Rest minute

GRIZZLY- 4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-

KODIAK- 4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-

POLAR- 4 sets
4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch