Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

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

2:00 Cardio Choice

10 Arm Circles Forward and Backward

5 Inchworm to Hollow Hold

10 Scapular Push-Ups

8/8 Fire Hydrants

10 Air Squats

50 Single Unders

Specific Prep

2 Sets, Building to Working Loads

5 Push-Ups (full range, controlled descent)

5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)

:30 Jump Rope Practice

"Hobgoblin" (6 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders (A: 75 singles)

Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Score = Sum Total Time

Goals: Complete each set in 1:45-2:15

Stimulus: Push Interference

RPE: 8/10

Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.

Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.