Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press: 80% of 3RM

5x5

**10 DBs standing flys between sets**

*Time cap 15min*

Immediately into...

5rds: Time cap 12min

12 KB up and over

12/12 KB offset push-ups

12 Diamond push-ups

***

5rds: Time cap 12min

With a barbell

10 Tricep ext (standing)

10/10 Reverse curls to shoulder to overhead

10/10 Bicep curls to supinated shoulder to overhead

Time remaining: Weighted straight legged sit-ups (use wall ball 20/16#)

4x25