Bear Canyon CrossFit – Ass & Abs

Warm-up

2rds :30 each movement

High Knees

Lying Spine Flex

Banded Kang Squats

Lunge + Reach Across

Flutter Kick

Knee Pulls

Rest

Strength

DB Bulgarian Split Squat

Death Set:

3 Rounds

8 Heavy + :08 Hold at Parallel [25#]

8 Medium + :08 Hold at Parallel [20#]

8 Light + :08 Hold at Parallel [15#]

REST 1:30

*Weak side first, then stronger leg

Intervals

9 AMRAP

Max Banded Leg Lifts on bench

Every 1:30

5 Seated Good Mornings

*Start w/GMs

Circuit

2 Rounds

20 Banded Rev Hyper

15 X-Over L Crunch

12 Step Up

10 Tuck Up’s/ V Up’s

. . . rd1 weak side, rd2 stronger side