Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10-sec hollow hold

10-sec superman hold

10 Thread-the-needle

5 Cobra to Hip Pop

3 Burpees

3 Wall Walks

Super Squat Hip Sequence – see video below courtesy of Mobility WOD

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow, Kipping Pull Ups

Pic courtesy of CrossFit Pyro

WOD:

“Unlucky 13”

3 Rounds for Time:

13 Box Jumps (24″/20″)

13 Handstand Push Ups

13 Knee2Elbows

13 Air Squats

13-second L-Sit

13 Back Extensions (On GHD)

13 Sit-Ups

13 Push-Ups

13 Hollow Rocks

13 Pull-Ups

13 Wall Walks

13 Walking Lunges (each leg)

13 Burpees

 

Time Cap: 45 Min

Video courtesy of ShapeFit.  Quick demo of Knee2Elbow

What better way to spend Friday the 13^th than with a “killer” workout?!  Goal – go as close to unbroken on each 13-rep section.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

HSPUs -> Pike Push ups off box or floor

K2E -> Hanging Knee Raise -> V-Ups

L-Sit -> knees bent

Push ups -> off bench

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Tabata Roll out – roll each body part 20 seconds.  Take 10 sec break between body parts