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CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure):45 Arch Hold :45 Hollow Hold 10 Arch Rocks 10 Hollow Rocks 10 Reverse Grip Pass ThroughsPart AMuscle-ups (1 Min Max Rep Muscle-Ups)We'll do modified Muscle-Ups for those who can't use the rings.Metcon (No Measure)EMOM x 5 Take 50% of the muscle-ups you...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)AMRAP 18 In teams of 2: Partner 1: 25m (the length of the track) plate push (25# comp plates/10# metal plates) Partner 2: Max rep deadlifts at 185/135 until the other partner is done with the plate...

CrossFit Decatur - SportView Public WhiteboardWarm-upMetcon (No Measure)4 Rounds 5 Bar Taps 5 Reverse Grip Pass Throughs 2 Scap Activations + 3 Strict Pull-Ups 5 Hollow to SuitcasesGymnasticsMetcon (No Measure)5 Rotations Of: 1 Butterfly Box Drill 2 Butter Fly Stops + 3 Pull-Ups 3 Butterfly Banded Kick DrillsAll of this is aimed...