Announcements

THIIIS Weekend!
Saturday 3rd – Metro 2 Memorial Fundraiser 8 & 9:30am only
Monday 5th – Labor Day 9 & 10:15 only
Open community workouts: please bring your friends from outside the gym

Bear Canyon CrossFit – Ass & Abs

Warm-up

:30 each movement

High Knee

Lying Spine Flex

Air Squats

PVC Superwoman Pulse

Lung + Reach Across

Flutter Kick

Knee Pulls

Deadlift (6×6)

deficit stand on 45lb plate

1.5 reps

:04 negative

Rest 1:00 b/r

Intervals

15min of Straight Booty Work:

5rds

:30 DB Fr Squat

:15 Rest

immediately into;

5rds

:40 DB Alt Deficit Lunge to #45 plate

:20 Rest

immediately into;

5rds

:50 DB Hip Trust

:25 Rest

Circuit

Level 1

COMPLETE 3rds of each movement BEFORE moving onto the next

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

COMPLETE 4rds of each exercise BEFORE moving on

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump