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CrossFit Decatur - SportView Public WhiteboardPart AHand Stand Walk PracticePart BDips (10 MIN EMOM x 5 Dips)Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 20 Double Unders 10 Box Jumps (24/20) 5 KB Swings (70/55)Goal: 1 Round per Minute...

CrossFit Decatur - SportView Public WhiteboardMobilityStrengthThruster (3 x 3 )MetconMetcon (Time)400m Run Fran (Rx=75/55) 400m Run Fran (Rx=75/55) 400m Run Scale as needed. 25 minute cap.Goal: Sub 15 minutes, sub 10 if you are really going for it. Experience: This workout is a full body BBQ sesh. Reminder: The cap is in...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 minutes MAX REP air squats 2 minutes MAX REP walking lunge steps 1 minute MAX REP push-ups **Running clock and running count for 1 MASSIVE number at the endPart BMetcon (No Measure)EMOM for 5 minutes ...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)Partner Workout: For Time: 2k Row 50 Power Cleans (Rx=135/95) 100 Double Unders 2k Row *Partition work any way. 1 person must always be working. *If a class has an odd number well go teams of 3 and increase the work proportionally...

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (Time)Partner Workout: For Time: 2k Row 50 Power Cleans (Rx=135/95) 100 Double Unders 2k Row *Partition work any way. 1 person must always be working. *If a class has an odd number well go teams of 3 and increase the work proportionally...