Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Iron Crosses each way

10 Glute Bridges

20-30 seconds each side Calf Stretch on Rig

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

10yd Walking Straight Leg Marches

10yd Walking Pigeon (ankle on opposite knee)

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

10 Lunges

10 Overhead Band Pull Aparts

Specific Warm-up

Alt. EMOM 4

M1: 100m Run

M2: 30 seconds Ski

Cardio is Hardio (4 Rounds for time ↓ shorter is better)

Alt. Every 3 minutes for 12 minutes

#1: 400m Run

#2: 25/20 Calorie Ski

WOD (AMRAP – Rounds & Reps)

“Pet Cemetary”

AMRAP 9

9 Toes to Bar

9 Burpee to Target
WOD Prep

3 Rounds

5-7 Toes to Bar

4-6 Burpee to Target

PACE: Zero to 💯 real quick…push the pace