Tamalpais CrossFit WOD October 27 2026

POST WORKOUT- 5:00 AMRAP*
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull**
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
**Gymnastic Pull Options…
GRIZZLY – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
KODIAK – Chest to Bar, Strict Pull-Up, or Pull-Up
POLAR – Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up
Tomorrow’s workout is “Helen” — use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow

GRIZZLY-3 ROUNDS FOR TIME
30 GHD Sit-Ups or V- UPS
100′ Walking Lunge w/ Med Ball 14/20
30 Box Step-Overs w/ Med Ball 20”

KODIAK-3 ROUNDS FOR TIME
30 V-Ups or 20 GHDs
100′ Walking Lunge w/ Med Ball 14/20
30 Box Step-Overs w/ Med Ball 20”

POLAR-3 ROUNDS FOR TIME
25 Sit Ups
100′ Walking Lunge
30 Box Step-Overs (low box)

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Cobra Stretch
1:00 Pigeon Pose (each)
1:00 Bottom of the Squat Hold

XTRAFIT-3-4 SETS
100ft Dumbbell Farmer Carry (Heavy)
-Rest 1:00 b/t Sets-