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: In Front of running clock

1 min Push ups
2 min SDLHP
3 min KB Swing
3 min Push ups
2 min SDLHP
1 min KB Swing

1) HRPU – 16/12kg KB
2) Pike Push ups – 20/16kg KB
3) HSPU – 24/16kg KB
4) HSPU – 32/20kg KB