November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Gymnastic Pull
By ability:

1) 5×5-10 Ring row

2)5-5-3-3-2 Weighted pull ups (add weight each set)

3) 5×2 Leglees rope Climbs

Technique: Kipping/Butterfly pull ups.

MetCon: 100 Pull ups for time

EMOM perform 5 Burpee (15 min time cap)

1) Jumping Pull ups
2) Pull ups
3) C2B Pull ups