Bear Canyon CrossFit – Ass & Abs

Warm-up

1:30 each of

Rowing – Legs Only

Banded Wide Stance Good Mornings

Biking – Legs Only

Alternating Lunges

Core

4 Rounds

2x 5 Weighted Global Spine Flex+ :10 Hold at Top

2x :30 Single-Leg Lift & Pan

10 Piked Double Leg Over (L+R=1)

Rest 1:30

Intervals

4 Rounds

Min 1- Lateral Lunge

Min 2- SL RDL

Min 3- Lunge + RDL

DB medium-light weight

Complete Weak Side 1st then Switch

Circuit

10 AMRAP for Quality

10 Plank Walk Up + 2 Bear Hops

15 Heavy KB Swings

20 Squat Hops (L+R=2)