Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
5 Scorpions each way
5 Iron Crosses each way
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
10yd High Knees
10yd Butt Kicks
5 Burpees
—then—
2 Rounds
10 Thrusters @empty barbell
10 KB Upright Rows
WOD Prep
Alt. EMOM 9
M1: 5-7 Wall Balls
M2: Double KB Hold for 15-20 seconds
M3: 5-7 Sumo Deadlift High Pulls
WOD (AMRAP – Rounds & Reps)
“Cult Classic”
Teams of 4
AMRAP 31
40 Synchro Wall Balls @20/14 (2 people)
200m Synchro Double KB Farmer’s Carry @53/35 (2 people)
40 Sumo Deadlift High Pulls @95/65 (2 people)
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
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