Tuesday, November 3, 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

Strength

Hip Thrust (20-15-10-MAX)

Add 10% from last week.

Good Mornings (3×12 )

Add 5% from last week.

Metcon

Metcon (Weight)

3 Rounds:

12/12 Bulgarian Split Squats

15 Eagle Reverse Hyper

15 Frog Reverse Hyper