Bear Canyon CrossFit – Ass & Abs
Warm-up
Hip Band Warm Up
2x 8 Steps each direction
Sumo Walk
Lateral Walk (small steps)
Monster Walk
Immediately into 2 Rounds of . . .
:20 Glute Bridge L leg up + :15 rest
:20 Glute Bridge R leg up + :15 rest
:30 Glute Bridge + :15 rest
Then finish with . . .
20 Sit Up’s
Back Squat
:03 Negative
*Partner Up
P1 Works P2 Rest
if no partner :30 rest
Intervals
Complete: 100 DeadBugs
E2MOM
12-15 Banded KB/DB RDL
*band around hip
DB: 50/35
KB: 55/45
Circuit
10:00 for Quality
6/6 Weighted Step Up’s
8/8 Side Plank Leg Lifts
10 GHD Hyper Ext