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)