Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)

B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

C: Metcon (Checkmark)

5 sets

5/5/5/5 Superset (unbroken)

DBs Reverse curls

DBs Hammer curls

DBs ISO curls (alternate)

DBs Bicep curls

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Rest :30sec b/t supersets