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CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Rowing technique workPart AMetcon (5 Rounds for time)5 x 500m RowRest 3 minutes between rounds. To set the monitor go Select workout > Custom Workout > Interval Distance >500m Row with 3 minute rest...

CrossFit Decatur - SportView Public WhiteboardMovement PrepMetcon (No Measure)Ankle Mobility & Pistol ProgressionsPart AMetcon (Time)For Time: 400m Run 50 Wallball Shots (20/14) 400m Run 50 Pistols (alternating) 400m Run 50 Wallball Shots 400m Run...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds)"The Chief" (modified) AMRAP 3 3 Deadlifts (Rx=185/135, Rx+ = 225/155) 6 Hand Release Push-Ups 9 Air Squats Repeat for 5 cycles. 1 minute rest between cycles. Only whole rounds count....

CrossFit Decatur - SportView Public WhiteboardPart AJerk Balance (3,3,3,3,3 )This is a jerk balance https://www.youtube.com/watch?v=2uSBT7csXgUPart BMetcon (AMRAP - Rounds)"DT Meets The Chief" 5 x AMRAP 3 -12 Deadlifts -9 Hang Cleans -6 Push Jerks Rx=155/105 Rest 1 minute between AMRAP's. Score is total number of full rounds completed over all 5 AMRAP's,...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Kipping Pull-Up ProgressionHere are some videos for your learning pleasure. https://www.youtube.com/watch?v=FLDRxGlBuKY&index=4&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC https://www.youtube.com/watch?v=eBzAlb0PlKU&list=PL4pTfei_OOdWbUXJ0KH6lLNjWQb4lleiC&index=5Part AMetcon (AMRAP - Reps)Tabata of: -Air Bike for Calories -Sit-Ups -Box Jumps -Pull-Ups Score is the sum of the reps performed on all 4 movements....