Tamalpais CrossFit WOD September 18 2026

EVERY 2:00 (4 SETS)
5 Tempo Bench Press :03 negative + :01 pause- start at RPE 6 and build from there.

GRIZZLY-“STRICT CINDY”
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

KODIAK-20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

POLAR-20:00 AMRAP
5 Ring Rows
7 Knee or Box Push-Ups
9 Air Squats

MOBILITY-:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each

XTRAFIT- 500m Row @ RPE 6
-Rest 1:00-
4x250m Row @ RPE 8-9
-Rest :30 b/t Each 250m Row-