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
Strength
5rds every 4:00
5x Front Squats w/ :03 Pause at Bottom
5x Deficit DL w/ :03 Eccentric
*build each round
Intervals
4rds
1min Weighted Plank Hold *build wt, on elbows
1min Rest
1min 3-Way Leg Raise *rx- hang & scaled- lying
1min Rest
Circuit
15min AMRAP
21 Wall Balls
15cal Ski or Row
9 DB Sumo RDL