November Programming:

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

 

Mobility:

 

Strength: Gymnastic Pull
By ability:

1) 5×5 – 10 Ring row

2) 5 (70%) – 3(80%) – 2(90%) – 3 (80%) – 5 (70%) 
Weighted pull ups

3) 5×2 Legless Rope Climbs

MetCon: I go – You Go
30 Chin ups
40 Dips
50 Toes 2 bar
(repetitions for each person)

1) Jumping Chin Ups – Hand Release Push Up – V-ups
2) Pull ups – Bench dips – Knees 2 elbows
3) Strict Chin Ups – ring dips – toes 2 bar
4) Strict chin ups – strict ring dips – toes 2 bar