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