Lactic Burn

Warm-up

  • 6:00 BikeErg (3,052m)

Handstands

  • Wrist Warm-up
  • 20 Shoulder I-Y Band Drill
  • 3 Rounds
    • 30s Handstand 45° Hollow Hold
    • 30s Hollow Hold
    • Switch & Rest
    • 30s Handstand Tuck Balance
    • 30s OH Plate Hold (35#, flat palms under plate)
    • Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

  • 6 Rounds (each)
    • 15/10 cal BikeErg (standing)
    • 15 Squat Jumps
  • 6 Rounds (each)
    • 15/10 cal SkiErg
    • 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

  • 16 Floor Wipers (55# plate)
  • 12 Barbell Curls (45#)
  • 30 Plank Jumps
  • 12 Superman Rocks
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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