Friday, November 6, 2020

Ralston Creek CrossFit – Ass & Abs

Strength

A: Hip Thrust (12×2 Tempo 30×2)

Complete 2 reps every minute on the minute for 12 sets. Add 5% from last week.

B: Back Rack Lunge (9×3 ea. Leg Tempo 31X0)

Complete 3/3 reps every minute. Add 5% from last week. Follow tempo.

Workout

C: Metcon (Weight)

3 Rounds:

20 Belt Squat (add from last week)

3×20 ea. Leg. Quadruped Kick Back(Banded)

:20 Adduction Bias Side Plank
Score belt squat weight.

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