Saturday
Nov302013
CrossFit Metcon Workout - 55 Push-ups, Pull-ups, Sit-ups - 150 Air Squats, 225 Feet Walking Lunges, 75 Back Arches
Saturday, November 30, 2013 at 6:46PM
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 :)
tagged CrossFit Langley, Crossfit, Metcon in Conditioning, Crossfit, Strength, YouTube Video
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