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
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
15 second Hang From Rig
10yd Walking Hip Openers
10yd Lunge and Rotate
—then—
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Push-ups
WOD Prep
Alt. EMOM 8
M1: 3-5 Deadlift
M2: 3-5 Burpee Pull-ups
M3: 6-8 KB Swings
M4: 100m Run
WOD (Time)
Hero WOD “Rankel”
AMRAP 20
6 Deadlift @225/155
7 Burpee Pull-ups
10 KB Swings @70/53
200m Run
SCORE: Rounds + Reps
GOAL: 38:00-45:00
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
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