January 18, 2023

CrossFit – Wed, Jan 18
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

Warmup (Checkmark)

A. General
For 4 minutes
30 Seconds Jog/High knees
30 seconds light wallball

B. Activation
2 sets
5 Hollow body Band lat pull downs
5 Hollow body Scap pull + press against box

C. Specific
10 Bar mu skill transfer: Sit-up drill
10 Jumping BMU (for setup & practice)

Gymnastics (Time)

18-12-6 Bar mu

1:30 recovery on the machine of your choice

TC: 12 min

Score: Time

Scaling Options


21-15-9 Body Rows

1:30 recovery on the machine of your choice


15-9-6 Jumping BMU

1:30 recovery on the machine of your choice


21-15-9 Bar mu

Metcon (Time)

10 Rounds for time

6 Burpee over Box @ 30/24”

6 DB push press @ 50/35lbs x 2

6 Wallball @ 30/20 lbs or 20/14 above 10′

KG:22.5/15 KG

TC: 16 min

Score: Time

Scaling Options


7 rounds

6 Burpees / Burpee plate jump

6 DB push press @ 25/15lbs x 2

6 Wallball @ 14/10 lbs


6 Burpee over Box 24/20”

6 DB push press @ 35/25lbs x 2

6 Wallball @ 20/14 lbs



Extra Accessory
Accessory (Checkmark)

3 sets

8 dual DB pull-over deadbugs + Iso adduction

:30 seconds beast planks + Iso adduction

8 Deficit adduction glute bridges + pause