Tamalpais CrossFit WOD June 8 2026

Build to a 3RM Back Squat

GRIZZLY-21-15-9
Calorie Air Bike or Row
Goblet Squats 35/50 M25/40
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats 35/50 M25/40

KODIAK-16-12-9
Calorie Air Bike or ROw
Goblet Squats 25/35 M20/30
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats 25/35 M20/30

POLAR- 12-10-8
Calorie Air Bike or Row
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch

Optional Accessory: 3-4 sets
10 DBL DB Farmer’s Hold Lunges (each
side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-