Mobility Warm Up:

 

January Programming:

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

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Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

Technique: RMU

MetCon: For time
10-8-6-4-2 RMU
1-3-5-7-9 HSPU
(15 min time cap)

A) False grip ring row – HRPU
B) Close grip STRICT chin ups – PIke Push ups
C+D) Rx’d