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 (3×8 Ea. Leg)

KB Front Rack Lunge

Belt Squat (3×12 )

Belt around hips.
Tempo: (42×0)

Get heavy!

Workout

Metcon (Weight)

3 rounds:

10/10 Half Kneeling Landmine Press

:30 Handstand Hold

100ft KB OH + Suitcase Carry
On the carry, one KB OH and the other suitcase carry, switch at 100ft.

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