Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

10yd Walking Heel Scoops

10yd Samson Stretch

—then—

2 Rounds

5 Burpees

10 Air Squats

WOD Prep

Alt. EMOM 6

M1: 5 Muscle Cleans + 5 Front Squats + 5 Push Press @light weight

M2: 10 Double Unders + 10 AbMat Sit-ups

WOD (Time)

“Brides of Frankenstein”

Partner For Time

“Kelly”

5 Rounds

30 Box Jumps @24/20”

30 Wall Balls @20/14

“Isabel”

30 Snatch @135/95

“Annie”

50-40-30-20-10 of

Double Unders

AbMat Sit-ups

“Grace”

30 Clean & Jerks @135/95

“Jackie”

1,000m Row

50 Thrusters @45/35

30 Pull-ups

*complete the “brides” in any order you want
SCORE: Time

GOAL: Wear a costume and have fun 👻🎃

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently