Tamalpais CrossFit WOD May 4 2026

Handstand Walk- LEVEL 1- 9 min EMOM:
Min 1: 2-3 Pike to Plank on Box
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
LEVEL 2- 9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
LEVEL 3- 2 min on/1 min off for 3 Sets:
12/15 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time

GRIZZLY- 400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run

KODIAK-400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run

POLAR-200m Run
30 Ring Rows
200m Run
60 Plate Floor Press
200m Run
90 Air Squats
200m 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: 3 sets
10 V-Ups
10 Sit Ups
10 Alternating V-Ups
10-second Hollow Rocks
-rest 1:00 between-