Posts by Month
Tags

« Workout Diversity for Injury Prevention, Recovery and Gains | Main | Movember Wrap-up, All 30 Days of Stache Growth :{ »
Saturday
Nov302013

CrossFit Metcon Workout - 55 Push-ups, Pull-ups, Sit-ups - 150 Air Squats, 225 Feet Walking Lunges, 75 Back Arches

Another Metabolic Conditioning Workout I did over at CrossFit Langley. It consisted of two parts:

Part one was a Ladder workout with Pull-ups, Push-ups and Sit-ups. Usually you start off with 10 reps per set and drop one rep off per set till you are left with your last set of only 1 rep, it works out to 55 reps in total so I generally just do 5 sets of 11 reps. Works out to be the same but I find I do less walking around and get them done faster this way.

Here's how my "Ladder" was divided up:

  • 5 sets of 11 Pull-ups (55 reps total)
  • 5 sets of 11 Push-ups (55 reps total)
  • 5 sets of 11 Sit-ups (55 reps total)

Part two consisted of three rounds of the following:

  • 50 Air Squats (150 reps total)
  • 75 feet of Walking Lunges (225 feet total)
  • 25 Back Arches (75 reps total)

I really found part two very tiring but still pushed hard and made it through :)

PrintView Printer Friendly Version

EmailEmail Article to Friend

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>