Bear Canyon CrossFit – Ass & Abs

Warm-up

Hip Band Warm Up

8 Steps –> + 8 Steps <--
2rds

Sumo Walk

Lateral Walk (small steps)

Monster Walk

… into 2rds of . . .

:20 Glute Bridge L leg up + :20 rest

:20 Glute Bridge R leg up + :20 rest

:40 Glute Bridge + :20 rest

… finish with . . .

25 Sit Up’s

Sumo Deadlift (4rds)

Partners! P1 Works P2 Rests

Rd1- x8 w/ :03 negative

Rd2- x8 w/ :03 neg

Rd3 – x10 Full + Top Half

Rd4- x15 Smooth (no stopping at top or bottom)

Intervals

EMOM x3

24 Goblet Pulse Squat

EMOM x3

8 Lft Turkish Sit Up

EMOM x3

24 Goblet Pulse Squat

EMOM x3

8 Rt Turkish Sit Up

Circuit

3rds

20 Wide Stance Good Mornings +

a.) 2 x8 Plank Walk Outs w/ :20 rest

b.) 2 x20 Pike Seat Leg Overs w/ :20 rest

c.) 2 x10 L Crunch (heavy) w/ :20 rest

Rx+ 70/55lbs

Rx 45/35

Scaled Banded