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