Bear Canyon CrossFit – Ass & Abs

Warm-up

Hip Band Warm Up

2rds x 8 Steps each direction

Sumo Walk

Lateral Walk

Monster Walk

Immediately into 2rds of . . .

:20 Glute Bridge L leg up + :20 rest

:20 Glute Bridge R leg up + :20 rest

:40 Glute Bridge + :20 rest

Then finish with . . .

25 Sit Up’s

Sumo Deadlift

Partners! P1 Works P2 Rests

Rd1- 8 w/ :03 negative

Rd2- 8 w/ :03 neg

Rd3 – 10x Full + Top Half

Rd4- 12 Smooth (no stopping at top or bottom)

Intervals

EMOM x3

30 Goblet Pulse Squat

EMOM x3

12 Lft Turkish Sit Up

EMOM x3

30 Goblet Pulse Squat

EMOM x3

12 Rt Turkish Sit Up

Circuit

3rds

20 Wide Stance Good Mornings + Abs

r1) 2 x10 Plank Walk Outs w/ :20 rest

r2) 2 x20 Pike Seat Leg Overs w/ :20 rest (L+R=2)

r3) 2 x15 L Crunch w/ :20 rest

GM Weights

Rx+ 70/55lbs

Rx 45/35

Scaled Banded