Friday, Dec. 4, 2020

Ralston Creek CrossFit – Ass & Abs

Warm-up

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)

3-4 Rounds:

:20 high Knees

15 Side Plank Hip Taps R

:20 Butt Kickers

15 Side Plank Hip Taps L

10 Prisoner Kang Squats Slow

Strength

Single Leg Hip Thrust (5×5 Ea. Leg (30×2))

Single leg up and down.

Single Leg Box Squat (3×10 Ea. Leg (21×1))

Add weight from last week.

Workout

Metcon (No Measure)

4 Rounds:

15/15 Banded Side Plank Hip Taps

15/15 Banded Kick Back

15/15 Weighted Step Ups

15/15 Single Arm DB Turkish Sit Up

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