Ass and Abs

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)

3 Rounds:

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 (5×6)

Hip Thrust w/ Hip Halo

Build through 5 sets to a heavy 6 over what you did last week for 5.

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 (3×10)

Wide Stance Good Morning
Increase slightly over last week.


Metcon (Weight)

3 Rounds:

10/10 DB Single Leg RDL

10/10 Oblique Crunches

10/10 Plank KB Pull Through