CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
30 seconds bottom of the squat plate ankle mobility
30 seconds kosac squats
30 seconds inchworms
Back Squat (6×3 – 70% with 2 second pause )
17/03/2017 (AMRAP – Rounds and Reps)
12 minute ascending ladder
3 back squats 60/40kg
3 chest to bar pullups
6 back squats
6 chest to bar pullups
* Increase by 3 reps per set
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