Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

  • 3:00 BikeErg (1,562m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 6/6 Lateral Step-ups (20″)
  • 12 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 40#)
  • 10/10 Single Leg Supported RDL (30#)
  • 10 alt Cossack Squats

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunges (155-165-175-185#)
  • 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

  • 10/10 Single Leg Supported RDL (70# KB)
  • 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s