Tamalpais CrossFit WOD July 3 2026

GRIZZLY- 5 SETS FOR 3:00
16/20 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-

KODIAK-5 SETS FOR 3:00
12/16 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-

POLAR- 5 SETS FOR 3:00
10/12 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time or Sit Ups
-Rest 1:30 between Sets-

ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Couch Stretch
1:00 Forearm Smash

Optional Fitness: TABATA 8 SETS
:20 Hip Extensions or Supermans
:10 Rest