Ass and Abs

Ralston Creek CrossFit – Ass & Abs

Warm-up

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

Strength

Front Rack Lunge (3×4 Ea. Leg)

Increase over last week. Build across sets.

Belt Squat 1+1/4 (3×10)

Using a weight belt load from hips.

Each rep add in quarter squat from bottom.
Increase weight from last week.

Workout

Metcon (Weight)

3 rounds:

20 Tall Kneeling DB Push Press w/ band at hips

:30 Handstand Hold

100 KB Farmers Carry Haevy

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