Bear Canyon CrossFit – Ass & Abs

Warm-up

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

-45 Degree Abductor

-Donkey Kick

20 Sit Up’s

Strength

5rds every 3:00

5x Front Squats w/ :03 Pause at Bottom

5x Deficit DL w/ :03 Eccentric

*build each round

Intervals

4rds

:45 Weighted Plank Hold *on elbows

1min Rest

1min 3-Way Leg Raise

rds 1&3 Lying slow eccentric

rds 2&4 Hanging double pump

:45 Rest

Circuit

12min AMRAP

20 Goblet Squats to Lateral Leg Lift

16 DB Twisting Toe Tap

8 DB Sumo RDL