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