Tamalpais CrossFit April 28 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 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute
LEVEL 2- Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)
LEVEL 3- 2 min ON/1 min OFF for 3 sets:
50’ DB Farmers Carry 35/50 M25/40
1 Rope Climb

GRIZZLY- 10:00 AMRAP
15 Push Press 55/75 M45/65
15 Box Jump 20/24

KODIAK-10:00 AMRAP
10 Push Press 55/75 M45/65
10 Box Jump 20/24

POLAR- 10:00 AMRAP
10 Dumbbell Push Press (light)
10 Box Step Ups

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Ankle Knee Over Toe Stretch (ea leg)
1:00 Elbow to Floor Stretch (each side)