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CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 20 200m Run (circular route) 15 Sumo Deadlift High Pulls 12 Front Rack Lunges 9 Burpee Box Jumps (24/20") Barbell Weights: Sport Rx = 95/65 Basic Rx = 75/55...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 20 minutes complete: In the first 5 minutes AMRAP 10 Push Press M#75/W#55 10 Front Squats At 5 Minutes Run 1 Mile with remaining time 10 Push Press M#75/W#55 10 SDHPScore the 1 mile...

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (5 x 4 Cleans + 4 Jerks Building from 65%)Part BMetcon (AMRAP - Reps)AMRAP x 8 10 Deadlifts (135/95) 10 Toes To Bar 10 Deadlifts (185/135) 15 Toes To Bar 10 Deadlifts (225/155) 20 Toes To Bar 10 Deadlifts (275/185) 25 Toes To Bar 10...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Minutes Max Rep Wall Ball #20/#14Part BMetcon (Time)10 Rounds 10/7 Calories on the assault bike 10 Box Jumps 20” 100M Sprint100M Sprint is to the 35 MPH speed limit sign and back....

“Ohmygod. I just put on a sports bra. An actual sports bra.” The time had come. I was as mentally prepared as I could be for what was about to happen. I honestly think the tall tales of CrossFit being “so intense” and “SO hard” and...