January 22, 2023

CrossFit – Sun, Jan 22
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
2 min Run
1 min Machine
-Gradually building pace from easy to hard

B. Mobility
Piked runners calf pedals

C. Specific
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pullover
5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)


Push Press (Push press
5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort


TC: 9 min
Score: Final set reps

Scaling Options

4×5 @ Across

Intermediate + Perform
As Written


Metcon (5 Rounds for reps)

5 rounds, each for time
200m Run
500m Machine of Choice

Rest 3 minutes between sets

TC: 27 min
Score: Fastest Interval

Scaling Options

100m Run
300m Machine of Choice

As Written



Extra Accessory
Accessory (Checkmark)

3 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 sec