Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Scorpions each way

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds Seated Groin Stretch

5 reps of 5 seconds Up Dog

10yd Lunge and Reach Overhead

10yd Walking Straight Leg Marches

10yd Bunny Hops

10yd Broad Jumps

—then—

2 Rounds

5 KB Deadlift

5 KB Goblet Squats

10 Line Hops

WOD Prep

Alt. EMOM 9

M1: 3-5 Deadlift

M2: 10yd Sandbag Carry + 4 Sandbag Lunges

M3: 10 Double Unders

WOD (AMRAP – Rounds & Reps)

Partner AMRAP 24

20 Deadlift @275/185

40yd Sandbag Carry @70/50

20 Sandbag Lunges @70/50

80 Double Unders
SCORE: Rounds + Reps

GOAL: 4 Rounds

FOCUS/STRATEGY:

FLOW: split reps as needed, one person working, one person resting