Bear Canyon CrossFit – Ass & Abs
Warm-up
2rds :30 each movement
High Knee
Lying Spine Flex
Air Squats
PVC Superwoman Pulse
Lung + Reach Across
Flutter Kick
Knee Pulls
Deadlift (6×6)
*:02 negative
*Start around 60% and build each round
Intervals
15min of Straight Booty Work:
5rds
:30 DB Fr Squat
:20 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 3rds of each exercise BEFORE moving onto 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