Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
5 reps Reach tall overhead, lean side to side then down and touch the toes
10yd Walking Straight Leg Marches
10yd Walking Quad Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Samson Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
—then—
2 Rounds
10 Lunges
20 Line Hops
Specific Warm-up
Atl. EMOM 6
M1: 30 second Row
M2: 30 second Ski
Cardio is Hardio (3 Rounds for time ↓ shorter is better)
Every 5 minutes for 15 minutes
30/24 Calorie Row
20/16 Calorie Ski
WOD (Time)
3 Rounds For Time
50 Double Unders
20 MB Slams @50/35
WOD Prep
Alt. EMOM 4
M1: 10 Double Unders
M2: 6-10 MB Slams
WOD
SCORE: Time
GOAL: 6:00-7:00
PACE: This is a sprint, send it
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