Bear Canyon CrossFit – Ass & Abs

Warm-up

2 Rds

2x 10 Banded Kick-Backs + :05 Hold at Top

-45 Degree Abductor

-Donkey Kick

10 Sit Up’s

Strength

5rds every 4:00

5x Front Squats w/ :03 Pause at Bottom

5x Deficit DL w/ :03 Eccentric

*build each round

Intervals

4rds

1min Weighted Plank Hold *build wt, on elbows

1min Rest

1min 3-Way Leg Raise *rx- hang & scaled- lying

1min Rest

Circuit

11min AMRAP

21 Wall Balls

15cal Ski or Row

9 DB Sumo RDL