26.2 CrossFit – CrossFit
**“Problems are simply opportunities in work clothes”**
Warm-up
Warm-up (No Measure)
## Row Warmup
2 Minutes Easy
## 30 Seconds Each
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
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)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
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
Wiped Clean (5 Rounds for time)
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks (115/85)
* After completing the 3 movements, athletes will rest with whatever time remains
* New rounds begin on the [0-4-8-12-16]
* These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest
