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
PVC Circle Game:
Everyone in class holds a PVC vertically standing on the floor and in a circle. Coach will yell right or left and everyone will ditch their PVC (left standing) in order to grab the person’s next to them (right or left depending on coach’s instruction). If your PVC drops, you must perform 10 Air Squats immediately and for each round that follows where someone drops a PVC. Rounds depend on class size and go until there are only 3 people left.
Metcon
Metcon (Time)
Partner WOD (one works, one rests, switch whenever)
10 Rounds of:
20 Box Jumps (24/20)
20 Partner-passing MB Clean Wall Balls (20/14 to 10/9 ft.)
25m Sled Push / each person (4x45s/4x25s)
Finisher
Metcon (No Measure)
10 minutes of Assault Bike cooldown
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