Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Thread the Needle each way

5 each way Seated Hip Openers

5 reps of 5 seconds Down Dog with Calf Stretch

15 second Hang From Rig

10/10 Leg Swings (Side to Side/Front to Back)

10yd Walking Pigeon Stretch (ankle on opposite knee)

10yd Alternating Groin Stretch

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

20 Mountain Climbers

10 Air Squats

Specific Warm-up

3 Rounds

30 second Row

1 minute rest

Cardio is Hardio (4 Rounds for time ↓ shorter is better)

Every 3 minutes for 12 minutes

300/240m Row

WOD (AMRAP – Rounds & Reps)

AMRAP 11

11 Box Jump Overs @24/20”

11 Ring Push-ups

22 MB Russian Twists @20/14
WOD Prep

Alt. EMOM 6

M1: 3-6 Box Jump Overs

M2: 3-6 Ring Push-ups

M3: 10 MB Russian Twists

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent