Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

5 Scorpions each way

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Quad Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Lat Stretch on Rig

20 Shoulder Taps

10 Ring Rows

—then—

2 Rounds

10 Single DB Bent Over Rows (5 each arm)

10 Single DB Shoulder to Overhead (5 each arm)

10 AbMat Sit-ups

WOD Prep

Alt. EMOM 9

M1: 3 Burpees + 6 Alt. DB Snatch

M2: 20 second Bike + 4 DB Sit-ups

M3: 4 Single DB Devil’s Squat Clean

WOD (AMRAP – Rounds & Reps)

“From The Grave”

Alternating AMRAP 5 for 20 Minutes:

#1: 10 Burpees + 12 Alt. DB Snatch @50/35

#2: 10/7 Calorie Bike + 12 DB Sit-ups @50/35

*pick up where you left off each AMRAP

—Cash-out—

30 Single DB Devil’s Squat Clean @50/35
3 SCORES: Total Rounds + Reps for each AMRAP (2 scores), Time of completion for the Devil’s Squat Cleans

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

Bike/Sit-up score (AMRAP – Rounds & Reps)

total rounds + reps

Devil’s Squat Clean Score (Time)

record time