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)
