Tamalpais CrossFit WOD June 16 2026

Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%

GRIZZLY- 5-10-15-20-25
Calorie Row
Goblet Squats 53/70 M44/53
Women’s Calories: 4-8-12-16-20

KODIAK- 5-10-15-20-25
Calorie Row
Goblet Squats 35/53
Women’s Calories: 4-8-12-16-20

POLAR- 4-8-12-16-20
Calorie Row
Goblet Squats (light)
Women’s Calories: 3-6-9-12-15

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knee Over Toe Stretch

Optional Fitness: 3-4 sets
8 DB Bulgarian Split Squat(ea side)RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-