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