Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds Child’s Pose

10yd Inchworms

10yd Samson Stretch

20 Shoulder Taps

20 Flutter Kicks

—then—

2 Rounds

10 Push-ups

10 Barbell Bent Over Rows @empty barbell

Round 3: 2 Bench Press @60% + 2 each arm Single DB or KB Knee Supported Rows

Strength (2 Rounds for weight)

Bench Press 5,4,3,2,1 @75% and build

Single DB or KB Knee Supported Row 5×4 each arm

WOD (Time)

10 Rounds For Time

5 Chest to Bar

3 Power Snatch @135/95
WOD Prep

4 Rounds

3-5 Chest to Bar Pull-ups

1-2 Power Snatch

PACE: Zero to 💯 real quick…push the pace