Ralston Creek CrossFit – Ass & Abs
Warm-up (No Measure)
Hip Halo Rotating Plank Series
4 Rounds; :15 ea. Position
Elbow Plank w/ Heel Lifts
Side Plank (R/L) with Star Lifts
Superman with Spread Eagles
Front Rack Lunge (3×6 Ea. Leg)
Increase over last week. Build across sets.
Belt Squat 1+1/4 (3×15)
Using a weight belt load from hips.
Each rep add in quarter squat from bottom.
Increase weight from last week.
20 Tall Kneeling Alternating DB Push Press w/ band at hips
1:00 Handstand Hold
100m Suitcase Carry (L)
100m Suitcase Carry (R)