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