Mobility Warm Up:

 

January Programming:

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

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Strength: Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME False grip C2R pull ups
4) 5xME Strict RMU

10 min Bar complex by coach’s prescription

MetCon: 21-15-9-6-3 reps of

Push ups
KB swings
Burpee

1) HRPU-12/8kg-burpee
2) Pike push ups-20/12kg-burpee
3) HSPU-24/16kg-burpee
4) HSPU-24/16 kg American swing-burpee