Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Scorpions each way

5 Thread the Needle each way

20-30 seconds Child’s Pose

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Straight Arm Across Shoulder Stretch

20-30 seconds each side Lat Stretch on Rig

10yd Walking Inverted Toe Touches

10yd Walking Pigeon Stretch (ankle on opposite knee)

10 Squat Jumps

—then—

2 Rounds

10 Lunges

20 Russian Twists with no weight (10 each way)

WOD Prep

3 Rounds

6 Plate Ground to Overhead

6 Plate Lunges

12 Plate Russian Twists

WOD (AMRAP – Rounds & Reps)

AMRAP 14

14 Plate Ground to Overhead @25/15

14 Plate Lunges

28 Plate Russian Twists (14 each way)
SCORE: Rounds + Reps

GOAL: 6 Rounds

PACE: Steady Eddy or Betty…find a pace early and try to stay consistent

Accessory Work (Weight)

50 Barbell Skull Crushers

50 Barbell Curls