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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

400 m machine

Vision activity w/ guide

Movement Prep: (No Measure)

• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)

• 3/3 single-leg squats with medball (can be done to a box for scaling)

• 10 seated medball slams (keep feet off the ground if possible)

• 3/3 one-arm burpees

• 10 PVC bat spins + 20 line hops (over + back = 1 rep)

HGX ADAPTIVEWOD (Time)

15:00 AMRAP

10 Eyes Closed Box Step ups (vision)

5 Medball Slamballs (seated)

10 Single-Leg Medball Squats (lower)

5 One armed burpees (upper)

10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)