Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

5x3 at 85-88%

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4 sets

8 DB heavy pull overs

8/8 Medball offset push-ups

8 Ring dips

B: Metcon (Checkmark)

4 sets

8 DB heavy tricep ext (behind the neck)

8 DBs skull crushers

8 Diamond push-ups

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150 Vups/GHDs