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CrossFit Decatur - SportView Public WhiteboardPart APush Press (10 Minutes to Find a 1 Rep Max)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 15 1 Round Of Cindy 3 Hang Clean & Jerks (135/95)Goal is to get 1 Round Every Minute...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)5 x Walk To The Hammersmith Sign Sprint BackNo cheating by jogging down to the hammersmith sign.Part BMetcon (Time)4 Rounds For Time 20 KB Swings (24/16KG) 30 Box Jumps 40 OH Walking Lunge Steps (25/15) [25 Min Cap]...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)400m Run 100 Double Unders 400m Run 80 Abmat Sit-Ups 400m Run 60 Front Rack Walking Lunge Steps w/Kettle Bell (24/16 KG) 400m Run 40 KB Swings (24/16 KG) 400m Run 20 T2B 400m Run...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 7 -Complete 5 Barbell Rollouts -Max Russian Twists Score is Russian Twists. Here is a demo of a barbell rollout https://www.youtube.com/watch?v=s_elM3ciI8gPart BMetcon (Time)Complete The Following For Time: 21-15-9 -Power Cleans (95/65) -Wall Ball Shots (20/14) 9-15-21 -Front Squats (95/65) -Burpees Over The...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Calories)Assault Bike Intervals: Ride 1 Minute For Calories Rest 2 Minutes Ride :40 For Calories Rest 1 Minute Ride :20 For Calories These are all max effort rides.Movement PrepWe are going to review the kipping pull-up. If you still haven't learned it hopefully...