9 to 5

26.2 CrossFit – CrossFit

**“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins**

Warm-up

Warm-up (No Measure)

1 Minute Easy Bike

40 Seconds Moderate

20 Seconds Fast

## 30 Seconds Each

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

9 to 5 (3 Rounds for reps)

AMRAP 5:

15/12 Calorie Bike

12 Chest to Bar Pull-ups

9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Bike

9 Chest to Bar Pull-ups

6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Bike

6 Chest to Bar Pull-ups

3 Front Squats (185/135)