Bear Canyon CrossFit – Ass & Abs
Warm-up
2rds :20 each movement
High Knee
Lying Spine Flex
Air Squats
PVC Superwoman Pulse
Lung + Reach Across
Flutter Kick
Knee Pulls
Deadlift (8×6)
Deficit -on #45 plate-Partners: 1 work 1 rests
Intervals
15min of Straight Booty Work:
5rds
:30 DB Fr Squat
:30 Rest
immediately into;
5rds
:40 DB Alt Deficit Lunge to #45 plate
:30 Rest
immediately into;
5rds
:50 DB Hip Trust
:30 Rest
Circuit
COMPLETE 3 rounds of each exercise BEFORE moving on to the next.
Level 1
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump