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

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

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Hamstring Stretch

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

20-30 seconds each side Lat Stretch on Rig

10yd High Knees

10yd Butt Kicks

10yd Bunny Hops

10yd Lunge and Rotate

—then—

2 Rounds

20 Shoulder Taps

10 Lunges

WOD Prep

Alt. EMOM 8

M1: 6-10 AbMat Sit-ups

M2: 6-10 Box Jumps

M3: 6-10 Inverted Rows

M4: 100m Run

WOD (Time)

5 Rounds For Time

20 AbMat Sit-ups

20 Box Jumps @24/20”

20 Inverted Rows

400m Run
SCORE: Time

GOAL: 25:00-30:00

PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent