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CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3)Part BMetcon (AMRAP - Reps)4 Rounds of AMRAP 3 3 Pull-Ups 6 Overhead Squats (95/65) 9 Burpees 90 seconds of rest between each AMRAP. Goal is 3 rounds on each AMRAP....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereWe will be doing superman's...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A (No Measure)Every 2min. for 10min. Complete: 10 Burpees 10 Spiderman Lunge StepsPart BMetcon (Time)Teams of 2 Complete: 800m Run with a Plate M#25/W#15 200 Partner Russian Twists 200m Lunge with Plate 800m Run with Plate *the plate can be exchanged on the runs and...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)Push & Pull PT.1 For Time: 21-15-9 Handstand Push-Ups Pull-Ups 12 Minute Cap Rx= 1 AbMat, head (not just hair) touching the ground or abmat, full lock out on the hand stand, chin over bar on the pull-ups.Part BMetcon (Time)Push Pull Pt.2 For Time: 21-15-9 Dips Calories on...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds 10 Squats Hip Circle 10 Banded Good Mornings 10 One Legged Romanian Deadlifts with a 35/25# KB (total, not each side)Movement PrepMetcon (No Measure)Review Proper Deadlift Set-Up & Execution . Work Up to your Workout Deadlift Weight.Part AMetcon...