Bear Canyon CrossFit – Ass & Abs

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Warm-up

Warm-up (No Measure)

LETS SQUAT:

40-20-10

1 .AIR SQUATS

2.LUNGES

3.SUMO HIGH KNEE

4.AIR SQUATS

5. LUNGES

6. SUMO HIGH KNEE

7. SIT-UP

8.RUSSIAN TWIST

9. CRUNCHES

10. REVERSE SIT-UP

Workout #1

Metcon (No Measure)

THREE ROUNDS:

A1. TRUE FORM SPRINT 3 X 1ML

A2. PISTOLS SQUAT 3X 10 EACH LEG

A3. KB COSSACK SQUAT 3X 10

FOUR ROUNDS:

B1. DB DUEL RACK REVERSE LUNGE 4 X 10

B2. BARBELL HIP THRUST

4X15 HEAVY

THREE ROUNDS

C1- SLED DRAG 100 M

C2- LANDMINE PULSE SQUAT

3O SECONDS

THREE ROUNDS

D1- HANGING CRUNCHES X 20

D2- SEA SAWS X 20