Announcements
TRU Challenge is THIS weekend, October 10th.
All regular scheduled classes are cancelled.
Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 seconds Up Dog
10yd Walking Hip Openers
10yd Lunge and Rotate
10 Infant Squats
—then—
2 Rounds
10 Back Squats @empty barbell
20 Scissor Kicks
Specific Warm-up
Round 1: 8 Back Squats @40%
Round 2: 6 Back Squats @50%
Round 3: 4 Back Squats @60%
Back Squat (Back Squats 5×5 @70-75%)
WOD (Time)
3 Rounds for Time
200m Run
15 Toes to Bar
10 Squat Cleans @135/95
SCORE : Time
GOAL: 11:00-13:00
PACE : Push and Pray: right on the edge of sending it, but a small. bit of pacing helps stay consistent.
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