Tamalpais CrossFit WOD August 18 2025

JUMP ROPE SKILL SESSION
Let’s take 5 minutes to practice and improve on one of the following.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

GRIZZLY- @0:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
*50ft DB Front Rack Lunge 35/50 M25/40 after each set
@10:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
10 DB Box Step Overs after each set 35/50 M25/40 (20)
@20:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
*50ft DB Front Rack Lunge 35/50 M25/40 after each set

KODIAK-
16-12-8 Calorie Air Bike
(Females: 14-10-6)
Dumbbell= 25/35 M20/30

POLAR-
12-9-6 Calorie Air Bike
(Females: 9-7-5)
Light DB or Body weight only

MOBILITY– 1 Minute Couch Stretch
15x Bootstrappers
1 Minute Posterior Hip Stretch