CrossFit ATR, CrossFit ATR North – CrossFit
Pertinent Information:
Saturday, June 1, CrossFit ATR is hosting an OUTWOD.
OUTWODs are 100% inclusive, not only of gender and sexuality, but also of fitness level.
Here’s how it works!
1. First – visit the ticket link, or if you’re too lazy to find it – just click this link —> https://iamout.org/events/outwod-sd/ to register yourself.
2. You’ll get an email confirming your registration AND giving you a little step-by-step on sharing the event fundraising page.
Do you have to fundraise? No. Does it make you cooler, likeable, more awesome? Pshhh Duh!
Every OUTWOD has a goal of raising the most funds as possible for The OUT Foundation. You can read more about our work here https://www.iamout.org/
3. Now that you’re all registered and fundraising has begun, head on over to the OUTWOD shop and get you some gear…we recommend grabbing some more Pride gear wherever you can find it. Not that it’s beauty contest…but it’s definitely a “who wore it best” contest. More rainbows. More reps.
Warm-up
20 Hollow Rocks
0:30 Hanging Hollow Hold
10 Scap Pull-ups
20 Banded Face Pulls
10 Figure-8 Palloff Presses / side
10 PVC Passes
10 PVC Overhead Squats
15 GHD Hip Extensions
TOGETHER:
Empty Barbell Warm-up and drills
Strength
Power Snatch (2 Every 1:15 x 10)
Must be touch-and-go
Metcon
Metcon (Time)
For Time:
30 Power Snatch
30 Burpees over Barbell
30 GHD Sit-ups
Rx: 115/75
Rx+: 135/85
On snatches, you’ll be expected to hit at least 7 reps per minute. Scale accordingly to that type of pacing.
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