HSPU/PU/Seal Walks/Dball/GHD


Caffeinated CrossFit Gym, Smyrna, GA


Gymnastics work

Strict Handstand Push-ups
Strict Pull-ups

**Weighted or deficit if possible. 15 Min time cap (at least average 4 reps/min)

**Option B: Work on hardest scale for Pull Ups and HSPUs for athlete and scale reps

3 x EMOM:

Min 1: :40 Max distance Seal Walks

Min 2: 8-10 D-Ball over Shoulder

Min 3: 10-15 GHDs or Sit Ups

Min 4-5: 200 M Run