Tamalpais CrossFit WOD July 1 2026

JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run or 2000M Row
-Rest Until 15:00 mark then complete-
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups

KODIAK- 1 Mile Run or 2000M Row
-Rest Until 15:00 mark then complete-
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups

POLAR- FOR TIME
800m Run or 1000MRow
-Rest Until 15:00 mark then complete-
15:00 AMRAP
6 Ring Rows
10 Floor Press
10 Sit Ups

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Glute Smash
1:00 Frog Stretch
1:00 Pigeon Stretch

Optional Fitness: 3-4 sets
8 Double DB Z-Press @ RPE 8/10
15 DB Front Raise @ RPE 9/10