Bear Canyon CrossFit – Ass & Abs

Warm-up

1:00 Work :20 Rest

Rowing – Legs Only

Banded Wide Stance Good Mornings

Biking – Legs Only

Alternating Lunges

Core

3 Rounds

2x 5 Weighted Global Spine Flex+ :10 Hold at Top

2x :30 Single-Leg Lift & Pan

10 Piked Double Leg Over (L+R=1)

Rest 1:30

Intervals

4 Rounds w/ DB

Min 1- Lateral Lunge

Min 2- SL RDL

Min 3- Lunge + RDL

Min 4- Rest

Complete Weak Side 1st then Switch (2rds each side)

Circuit

10 AMRAP for Quality

10x 2 Plank Walk Up + 1 Bear Hop

15 HEAVY KB Swings

20 Squat Hops (L+R=2)