Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer (No Measure)

2 Sets:

200m Run at goal pace

10/8 Calorie Row or Bike at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.

"Catch Me If You Can" (2 Rounds for time ↓ shorter is better)

For Time:

Every 15:00 x 2 Sets

800m Run

30/22 Cal Bike, Row or Ski

400m Run

30/22 Cal Row, Bike or Ski

200m Run
Score = Total Time

Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output

RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.

Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.

Stretching / Rollout (Checkmark)

coaches pick