16.11.09

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Michaela Ortega.

Week 15: 16.11.09

Coach Jess Estrada Gymnastics

Warm-Up
3 Rounds:

1:00 Reverse Plank Hold
20 Straddle Jump or Float to Plates (25 or 45’s each side)
5/5 Roll Hollow to Arch (On Floor – Hands and Feet Can’t Touch)

A. 3 Rounds:

5/5 Handstand Box Pike to Alternating Single Leg Extension
3X: 1 False Grip Ring Pull-up + 1 Strict Muscle-Up + 1 Ring Dip
0:30 Ring Tuck Hold or L-Sit

Coach’s Notes: For the handstand Box Pike: 90 degree pike with feet on box. Bring right leg to extension, then lower and bring left leg to extension for 10 total reps. Balance in the handstand while maintaining good positioning/stacking.

B. 4 Rounds for Time: 18-Minute Cap
6 Ring Muscle-Ups
9 Paralette Kipping HSPU (2-3 abmats) or Deficit HSPU
12 Handstand Foward Roll to Pistol (5 each leg) or Candle stick roll
to Pistol

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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