Bear Canyon CrossFit – Ass & Abs

Warm-up

2 Rds

2x 10 Banded Kick-Backs + :05 Hold at Top

-45 Degree Abductor

-Donkey Kick

10 Sit Up’s

Hypertrophy

ISOMETRICS

2 RDS each side

DB Sq Hold to Jump Lunge

:05 Hold to 2 Lunge

:10 Hold to 3 Lunge

:15 Hold to 4 Lunge

:10 Hold to 5 Lunge

:05 Hold to 6 Lunge

Complete Weak-Leg Forward 1st THEN switch to Strong

Intervals

3 RDS

:30 DB Side Plank Ext (weak side)

+15 Landmine Sit Up

:30 DB Side Plank Ext (strong side)

+15 Landmine Sit Up

Circuit

3 RDS

18 Dual KB Banded Sumo Squat

15 Band KB Swing

12 Tall Knee Hip to Halo (L+R=2)

Rest to complete recovery