Tamalpais CrossFit WOD September 16 2026

GRIZZLY-FOR TIME
40-30-20-10
Wall Ball 14/20
Toes to Bar

KODIAK-FOR TIME
35-25-15-5
Wall Ball 14/20
Toes to Bar

POLAR-FOR TIME
30-20-10-5
Wall Ball (light)
Hanging Knee Raises

ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
Squat on tired legs

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch

XTRAFIT-3-4 SETS
10 Single Dumbbell Bulgarian Split Squats @ RPE 7 (each)
15 Single Dumbbell Weighted Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-