Bear Canyon CrossFit – Ass & Abs
Warm-up
1:30 each of
Rowing – Legs Only
Banded Wide Stance Good Mornings
Biking – Legs Only
Alternating Lunges
Hypertrophy
5 x 10
Alternating Back Rack Lunges *HEAVY
Bulgarian Split DLs *barbell, start light build if form is perfect
2min Rest
Circuit
w/ Light KB
4×10
Sit Up to Russian Twist
Side Plank Hip Raise (each side)
Rock the Boat
Leg Raise to L Crunch
Intervals
TABATA :20 Work :10 Rest
Double DB Swing to Sumo Fr Squat
Rest 2min
Plank Walk Out + 2 Banded Plank Jack
*maintain hollow body position