November Programming:

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

 

Mobility:

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

 
Strength: Gymnastic push by ability.

1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10(Scale down to eleveted if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

MetCon: 20 min AMRAP

A & B) CINDY
5 Pull ups
10 Push ups
15 Air squats

C & B) Marry
5 HSPU
10 Pistols
15 Pull ups