Bear Canyon CrossFit – Ass & Abs
Warm-up
Hip Band Warm Up
8 Steps –> + 8 Steps <--
2x Sumo Walk
Lateral Walk (small steps)
2x Monster Walk
… 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
… 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 -Heavy-
E2MOM
12-15 Banded KB RDL -Heavy-
*band around hip
DB: 50/35
KB: 55/45
Circuit
9:00 of . . .
4-6 Heavy Step Up *weak side first, then strong side
8-12 GHD Hyper Ext
12 Side Plank Leg Lifts
(each side)