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

2:00 Cardio Choice

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10 Cat Cows

5/5 Thoracic Book Openers

:20/:20 Samson Stretch

2 x

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Bear Plank Shoulder Taps

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Specific Prep

1x @ warm-up weights

1 Partial Wall Walk + 1 Wall Walk

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Primer (No Measure)

1x @ Working Weight

2 Wall Walks @ prescribed distance

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Use this to confirm loads and unbroken standards before "Wolverine" begins.

"Wolverine" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

3 Wall Walks

18 American Kettlebell Swings

12 Dual Dumbbell Bench Press

25th Farmers Carry Walking Lunge

Score = Rounds + Reps

Wall Walk: 10-in

Kettlebell: (Rx53/35, S 44/26)

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

Farmers Carry Lunge): DB 2x (Rx50/35, S 40/25)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dumbbell Chest Flys

10 Reverse Nordic Curls

100ft Sandbag Carry

Choice on Loads