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 Scorpions each way

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds Seated Groin Stretch

5 each way Seated Hip Openers

10yd Walking Alternating Toe Touches (reaching down to touch your toe)

10yd Samson Stretch

30 Flutter Kicks

15 Supermans

—then—

2 Rounds

10 KB Deadlifts

10 Lying Leg Raises

WOD Prep

Alt. EMOM 6

M1: 6-10 Single Arm KB Swings

M2: Rope Climb

M3: 6-10 Alt. V-ups

WOD (AMRAP – Rounds & Reps)

AMRAP 14

28 Single Arm KB Swings @53/35

2 Rope Climbs

28 Alt. V-ups
SCORE: Rounds + Reps

GOAL: 4 Rounds

PACE: Steady Eddy or Betty…focus on a consistent pace

Accessory Work (Weight)

Double DB Curls 2×25

Banded Tricep Extensions 100