Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

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L- sit Practice: 10 min

Then…

 Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/Chin ups 5xME

MetCon: 30-20-10 reps for time of

Wall Balls
KBS
HRPU

A) 20/12lb ball – 16/12 kg russian swing – HRPU
B) 20/12lb ball –  20/16 kg russian swing – HRPU
C+D) 20/12lb ball – 24/16 kg American swing – ring push ups