Bear Canyon CrossFit – Ass & Abs
Warm-up
Hip Band Warm Up
8 Steps –> + 8 Steps <--
2rds
Sumo Walk
Lateral Walk (small steps)
Monster Walk
… into 2rds of . . .
:20 Glute Bridge L leg up + :20 rest
:20 Glute Bridge R leg up + :20 rest
:40 Glute Bridge + :20 rest
… finish with . . .
20 Sit Up’s
Back Squat
:03 Negative
*Partner Up
P1 Works P2 Rest
Intervals
100 DeadBugs -Heavy-
E2MOM
15 Banded KB RDL -Heavy-
Circuit
9:00 of . . .
4/4Heavy Step Up
8 GHD Hyper Ext
12 Side Plank Leg Lifts
(each side)