CrossFit WODs, Weightlifting Routines, & More
Time to show off those speed rope skills! The key is patience through the double-unders and pacing through the bodyweight movements. Try to stick with dubs, but if you don't have the skill work down yet, do 3x single-unders. As always, the goal is to keep moving until you finish! Scale as need
This one's for the squat booty! A quick WOD, perfect for after a strength session or skill work. These three movements target a full-body workout, hitting most of your muscle groups. Squat cleans can be scaled to power cleans plus front squats for one rep. Advanced athletes should aim for 4+ rounds.
Friday 2017.10.13 - "Lucky 13"
Happy Friday the 13th! Celebrate the superstition with a CrossFit WOD. "Lucky 13" features 13 reps of 13 movements for 3 rounds. Pace yourself to keep moving but finish all 3 rounds withing 20-30 minutes. Scale options include lighter weights or easier variations of the bodyweight movements. If you're really speedy, try to finish it in under 13 minutes!
Credit: CrossFit Havoc