Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
10yd High Knees
10yd Butt Kicks
100m Jog
—then—
2 Rounds
10 Air Squats
20 Line Hops
WOD Prep
Alt. EMOM 9
M1: 5 Overhead Squats + 5 RDLs
M2: 30 second Row
M3: 10-20 Double Unders
WOD (AMRAP – Rounds & Reps)
Partner AMRAP 25
20 Overhead Squats @95/65
40/36/32 Calorie Row (male/mixed/female)
20 Deadlift @185/115
80 Double Unders
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
Leave a comment