Mobility Warm Up:

 

February Programming:

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

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L-Sit practice 10 min.
then..

Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips

MetCon: 3RFT
400 m run
15 Box Jumps 60/50 cm
10 Kb Swings
5 RMU

*Ask coach for scaling options.