Wiped Clean

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

SKILL

Push-ups (5 sets max reps measure your rest time and stick t)