Deload Strength + Tabata Fun

Dec 14, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Bike

15 Push-ups

15 GHD Hip Extensions

15 Banded Low Ext. Rotations / side

15 Banded Face Pulls

15 Wall Squats

10 Scap Pull-ups

15 Sit-ups

Strength

Shoulder Press (5 @ 50%, 5 @ 60%, 5 @ 70%)

8 minutes

Warmup your back squat in between shoulder press sets so that you can get your required three squat sets in 10 minutes.

Back Squat (5 @ 50%, 5 @ 60%, 5 @ 70%)

10 minutes

Metcon

Metcon (4 Rounds for reps)

Tabata Pull-ups

1:00 Rest

Tabata Sit-ups

1:00 Rest

Tabata Calorie Bike

1:00 Rest

Tabata Calorie Row
When logging your score, each round corresponds to each tabata.

E.g. Your total for the Tabata Pull-ups is the numbers to enter for Round 1. Tabata Sit-ups is Round 2,…

Stretching

1:00 Butterfly Stretch

1:30 Couch Stretch / side

1:00 Hamstring Stretch / side

1:00 Pigeon Stretch / side