Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
5 Thread the Needle each side
5 reps of 5 seconds Down Dog with Calf Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
15 second Hang From Rig
10yd Lunge and reach to the ceiling
10yd Lateral Plank Walk each way (20yds total)
10yd Inchworms
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
30 second Side Plank (15 seconds each side)
Specific Warm-up
3 Rounds
4 Double DB Tempo Curls
5 Diamond Push-ups
Flex Friday (Weight)
Double DB Tempo Curls 5×5 (313)
Diamond Push-ups 5×10
WOD (AMRAP – Rounds & Reps)
“Death Grip”
AMRAP 13
2 Toes to Bar
2 Russian KB Swings @53/35
2 KB Box Step-overs @24/20”
4,6,8,etc…
WOD Prep
Round 1: 6 Toes to Bar + 6 Russian KB Swings + 6 KB Box Step-overs
Round 2: 4 Toes to Bar + 4 Russian KB Swings + 4 KB Box Step-overs
Round 3: 2 Toes to Bar + 2 Russian KB Swings + 2 KB Box Step-overs
WOD
SCORE: Rounds + Reps (the number of the round you finished + reps…so if you completed the round of 14 of all movements then got 10 Toes to Bar then your score is 14 + 10)
GOAL: through the round of 14
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
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