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