Ralston Creek CrossFit – Ass & Abs
Hip Halo Warm Up (No Measure)
10/10 Side Steps
20 Cowboy Walk
10 Step Backs
7/7 Elbow Plank Heel Lifts
10 Segmented Hip Bridge
7/7 Single Leg Hip Bridge
7/7 Clam Shells
10 Air Squats
Warm-up (No Measure)
6 Squat-Lunge Complex (Squat/Jump Squat/Lunge R/Lunge L)
20m Crab Crawl Hips High
20m Inch Worm w/ Runner’s Lunge
Hip Thrust (5×5)
Hip Thrust w/ Hip Halo
Build through 5 sets to a heavy 5 over what you did last week.
Banded Hip Thrust (3×20+MAX HOLD)
Secure band to rig and over hip.
Secure band to rig using J-hooks. Increase resistance over last week. Do 20 reps. On last rep hold top position to failure.
Sumo Good Morning (3×8)
Wide Stance Good Morning
Increase slightly over last week.
10/10 Deficit Landmine Single Leg RDL
10/10 Hanging Oblique Raises
10/10 Plank KB Pull Through