April 2017

Monday Mobility: T-Spine Opener With Med Ball Warm-Up:  3 Rounds Row 200m Lunge 20 Steps 10 Inch Worms + Push-Up Core Work 150 Partner Med Ball Sit-Ups For Time (20/14#) WOD 3 Rounds For Time 500m Row 21 Burpees 12 Front Rack Lunges (135/95#) Tuesday  Jog 400m 20 Pass Throughs 20 Reverse Grip Pass Throughs 10 Scap Pull-Ups 10 Scap Push-Ups 7 Regular Push-Ups 7 Wide...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 200m Jog 10 Pass Through 10 Overhead Squats 10 Hollow Rocks 10 Superman Rocks 10 Superman to Hollows 10 Scap Push-Ups 10 Scap Pull-Ups 5 Beat SwingsMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 30 400m Run 15 Pull-Ups 30 Push-Ups 45 Air Squats 60 Sit-Ups...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up Carl Paoli Pistol Progression (not optional) 10 x Rear lunge each leg leg 10 x Step-Up Pistol Each Leg 10 x Box Pistol Each Leg 10 x Attempts of the pistol on each leg HS Walk Progression (not mandatory, there will be...