Tamalpais CrossFit WOD May 18 2026

Last Murph Prep before the actual workout which is May 25th- classes are at 7:00am, 8:15am & 9:30am with a potluck brunch to follow!
This workout is a repeat from week 1!!
GRIZZLY- 800m Run
-into-
10 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
800m Run

KODIAK-800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run

POLAR- 400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch

Optional Accessory: 2-3 sets:
15 Overhead Plate Sit Ups
:30-60 sec Chinese Plank
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-rest 2:00 between sets-