CrossFit D.E.C.K – CrossFit
Air squat warm up (No Measure)
3x
30 sec Pass Through
30 sec Air Squat
30 sec Inch Worms
Overhead Squat (15 Minutes 3 x 2 @ 80 % From the Ground)
Crossfit open 15.2 (AMRAP – Reps)
Ascending Ladder
0:00 – 3:00
2 Rounds of:
10 Overhead Squats 40 / 30 kg
10 Chest to Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats 40 / 30 kg
12 Chest to Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squat 40 / 30 kg
14 Chest to Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
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