Annie with balls over shoulder

May 15, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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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

2 minutes of Jump Rope Practice

5 Inchworms

100 ft. Walking Lunge

10 Toy Soldiers

10 GHD Hip Extensions

10 Walking Toe Touches

20 Banded Face Pulls

10 Wipers

10 Scorpions

0:30 Hanging Hollow Hold

Strength

Farmer’s Carry (50 ft.)

Build to a heavy 50 ft. carry unbroken in 15 minutes

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Sit-ups

25-20-15-10-5

Slam Ball over Shoulder (40/30)
17 minute timecap

Scale Double Under amounts so that you can complete each set in under a minute.

RX+ Slam Ball (80/50)