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


Hip Thrust (5×6)

Hip Thrust w/ Hip Halo

Build through 5 sets to a heavy 6.

Banded Hip Thrust (3xMax)

Secure band to rig and over hip.
Secure band to rig using J-hooks. Increase resistance over last week.

Sumo Good Morning (3×10)

Wide Stance Good Morning
Increase slightly over last week.


Metcon (Weight)

3 Rounds:

20 Banded Hip KB Swing

1:00 Banded Psoas March

:30-1:00 Chinese Plank Front