January 13, 2023

CrossFit – Fri, Jan 13
Join us and our GSCF community for the Kristen Swiger Fundraiser!
Date: January 21st
The FREE workout begins at 9AM!
From 9-12 we will be working out and raising money to support Kristen as she walks her journey of healing.
There will be a silent auction, and will start announcing at 11AM>
Winners from the auction MUST BE PRESENT to win (Cash or Venmo payment accepted).
It's going to be a great day! Plan to arrive a little early to park and rock it out

Warm-up

A. General

2 min Row @ increasing intensity

B. Mobility

Goblet Squat + ankle shift

10/side

C. Specific

2 Sets

4/4 Single leg Hip Thrust

25/25’ Banded monster walk

4-6 Banded Back squats @ ascending

*Mini-band around the legs, just below the knee. Focus on pressing outward on the band as you squat down in order to create hip torque.

Weightlifting
Back Squat (2 RM)

TC: 18 minutes

Scaling Options

Beginner

6 x 2 @ across

Intermediate & Perform

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Deficit HSPU @ 3/2″

10 Deadlifts 225/155lbs

200m Run /18 Cal row

KG: 100/70

Scaling Options

Beginner

8 Push ups/Hand elevated push ups

10 Deadlifts @ 95/65lbs

Intermediate

5 HSPU/Pike HSPU

10 Deadlifts @ 185/135lbs

Perform

N/A

Extra Accessory
Accessory (Checkmark)

Banded leg curls

100 reps not for time