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
Back Rack Lunges 5/5 *HEAVY
Bulgarian Split DLs *barbell, start light build if form is perfect
2min Rest
Circuit
4 Rds w/ Light KB
8 Sit Up + Russian Twist
16 Side Plank Hip Raise (each side)
16 Rock the Boat
8 Leg Raise to L Crunch
Intervals
TABATA :40 Work :20 Rest
4min Each Combo straight thru
1. Double DB Swing to Fr Squat
Rest 2min
2. Plank Walk Out + Banded Plank Jack