January 21, 2023

CrossFit – Sat, Jan 21
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
3 rounds
30 sec Jumping Jacks
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Spiderman stretch

B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap

C. Specific
2 sets
20 seconds Double unders
10 Jumping air squats
5 push-up to downward dog


Build up Devils press + step ups

Metcon (8 Rounds for reps)

EMOM 32 for max reps
Alternate between:
– Double Unders
– Devil Press @ 50/35lbs x 2
– DB step ups @ 24/20”, 50/35lbs
– Rest

TC: 32 min
Score: Total Reps

Scaling Options

– Single Unders
– Devil Press @ 20/10lbs x 2
– Box step ups
– Rest

– Double Unders
– Devil Press @ 35/25lbs x 2
– DB step ups @ 24/20”, 35/25lbs x 2
– Rest


Team Version Metcon (Time)

In teams of 3

7 Rounds for time

9 Synchro Plate Devil Press @ 25/15 lbs

21 Alternating box jumps @ 24/20″

45 Synchro Plate goblet squats

Extra Accessory
Accessory (Checkmark)

Shoulder + Hip Health Accessory

Banded glute bridge + pull down

3 x 10 @ slow and controlled