Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
30 seconds Child’s Pose (move from center to left to right with your hands every 10 seconds)
Flexibility:
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Standing Toe Touch
5 seconds of 5 each way Lunge Elbow to Ankle (whatever leg is up front take that same side elbow to your ankle)
Movement:
10yd Walking Quad Stretch
10yd Walking High Knee Hugs
10 Squat Jumps
Specific Warm-up Prep:
10 Ring Rows
20 second Hang from Rig
Specific Warm-up
3 Rounds
6 Double KB Shrugs
6 Single DB Reverse Flys (3 each arm)
Accessory Work (2 Rounds for weight)
Double KB Shrugs 5×10
Single DB Reverse Fly 5×6 each arm
WOD (Time)
4 Rounds For Time
40 Double Unders
20 AbMat Sit-ups
2 Rope Climbs
WOD Prep
3 Rounds
10 Double Unders
6-10 AbMat Sit-ups
1 Rope Climb
WOD
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
Leave a Reply