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 Iron Crosses each way

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Pigeon Stretch

5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch

10/10 Leg Swings (front to back/side to side)

10yd Alternating Ground Stretch

10yd Walking Hip Openers

10yd Lunge and Rotate

10yd Broad Jumps

—then—

2 Rounds

10 Air Squats

10 Lying Leg Raises

Specific Warm-up

3 Rounds

30 seconds Bike

1:30 Rest

Cardio is Hardio (Distance)

2 Rounds

2 minute Max Distance Bike

4 minutes Rest

WOD (AMRAP – Rounds & Reps)

AMRAP 8

6 Single DB Devil’s Press @50/35

12 Pull-ups
WOD Prep

3 Rounds

4 Single DB Devil’s Press

6 Pull-ups

WOD

SCORE: Rounds + Reps

GOAL: 5-6 Rounds

PACE: Zero to 💯 real quick…push the pace