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
Strength
Death Set: DB Bulgarian Split Squat
3 Rounds of
8 Heavy + :08 Hold at Parallel
8 Medium + :08 Hold at Parallel
8 Light + :08 Hold at Parallel
*weak side first, then stronger leg
REST 2min
Intervals
9 AMRAP
Max Banded Leg Lifts on bench
Every 1:30 -5 Seated Good Mornings
Circuit
2 Rounds of
20 Standing Rev Hyper w/band
15 X-Over L Crunch (alternating)
12 Step Up (left then right)
10 Tuck Up’s (alternating)
. . . on each side