Ft. Ben Fit

Announcements

WE NEED YOUR HELP!

Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.

If you’d like to help, please put your name and times you can help HERE.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Thread the Needle each way

5 Scorpions each way

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

10yd Walking Straight Leg Marches

10yd Inchworms

—then—

2 Rounds

30 second Front Plank

2 Wall Walks

WOD Prep

Alt. EMOM 9

M1: 30 seconds Row

M2: 3-6 Toes to Bar

M3: 3-6 Handstand Push-ups

WOD (AMRAP – Rounds & Reps)

AMRAP 21

21/16 Calorie Row

15 Toes to Bar

9 Handstand Push-ups
SCORE: Rounds + Reps

GOAL: 6 Rounds

PACE: Calculated…muscle burn will be the limiting factor