Tamalpais CrossFit WOD January 13 2026

GRIZZLY- 4 sets:
20/25 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press 35/50 M25/40
-rest 2:00 between sets-

KODIAK-4 sets:
15/20 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press 25/35 M20/30
-rest 2:00 between sets-

POLAR- 4 sets:
12/15 Calorie Air Bike
60 Single Unders
10 Dumbbell Push Press (light)
-rest 2:00 between sets-

GYMNASTICS- HANDSTAND PUSH-UPS
Level 1: 9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2: 9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3: 9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2” riser in 30 sec
Min 3: Rest

MOBILITY- 3-5 minutes of easy cardio
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.