Friday, October 30, 2020

Ralston Creek CrossFit – Ass & Abs


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.


C: Metcon (Weight)

C1. Belt Squat 3×20

C2. Horizontal Quadruped Hip Thrust (Banded) 3×20 ea. Leg.

C3. Laying Clam Shell 3×20 Ea Side
Score belt squat weight.


D: Metcon (AMRAP – Reps)

TABATA Plank with Lateral Band Row (switch sides ea. round)