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CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AOverhead Squat (5 x 5 )If you are comfortable with OHS feel free to get heavy. If you aren't comfortable with them use the reps to get comfortable with them.Part BMetcon (Time)400m Run 21 Overhead Squats (Rx=95/65) 21 Pull-Ups 400m...

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AOverhead Squat (5 x 5 )If you are comfortable with OHS feel free to get heavy. If you aren't comfortable with them use the reps to get comfortable with them.Part BMetcon (Time)400m Run 21 Overhead Squats (Rx=95/65) 21 Pull-Ups 400m Run 15...

CrossFit Decatur - SportView Public WhiteboardPart AMuscle-ups (5 attempts for most max unbroken reps)If you can't get a muscle up, then you are going to work on ring dips.Part BMetcon (AMRAP - Reps)15 Minutes to complete as much of this ladder as possible. If you...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Press to Hand Stand PracticeThis is the drill we'll be doing. Great for core strength and shoulder mobility. http://websta.me/p/1005872696962430672_2188436Part BMetcon (Time)3 Rounds For Time 800m Run 30 KB Swings (53/35) 20 Toes 2 Bar...