October, 22nd

Ralston Creek CrossFit – Ass & Abs

Warm-up

Warm-up (No Measure)

5 Minutes Mobility

3 Rounds: (8 Minute Cap)

20 Walking Lunge

5 Burpees

20 Skaters

5 Burpess

20 Air Squats

5 Burpess

Strength

Back Rack Lunge (3×7 ea. Leg E3M)

Add 5% from last week.

Box Squat (3×12 E3M (32X1))

Add 10% from last week.

Workout

Metcon (Weight)

C1. Hip Bridge Alt. DB Bench Press, 3×10 (R+L=1)

C2. Kneeling Alt. DB Strict Press, 3×12 Ea. Arm

C3. Kneeling Banded Crunch, 3×25
Score weight on BP