Stuck In The Middle With You

Nov 23rd, 2019

Category: CrossFit

Stuck In The Middle With You

Full Send Saturday

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/27 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-4, 4PM, 5PM, 6PM, No Oly Class.
Thursday 11/28 – ThanksGiving – 8am and 9am only. Goose will be hitting the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Intro at 12pm. No Mobility. Babysitting is On!
Sunday 11/31 – Normal Schedule

Warm-up
Every 90 seconds:
1. 300/250m Row
2. 20 alt. Single Arm Russian Swings
3. 20 alt. Reverse Goblet Lunges
4. 10 Seated KB press per arm
5. 5 Inchworms w/ increasing push ups

WOD (35 minute cap)
1 Mile Run
Then 10 Rounds of:
• 3 Handstand Push-ups
• 6 Pistols
• 9 Kettlebell Swings (2|1.5)
2000m Row

Sub= 3 DB Strict Press, 6 DB Reverse Lunges

Level 2 – 1|0.75,
Level 1- 0.75|0.5, 800m Run, 1000m row, 400m run, 45 KBswings

Extra Work
5 Rounds
Every 2:00
3 Power Snatch (hands stay on the bar for all three. Ascend in weight as able)