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
Michael Kaye in Conditioning, CrossFit Langley, Crossfit, Crossfit, Metcon, Strength, YouTube Video

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 :)

Article originally appeared on Get Fit Over 40 (http://www.getfitover40.com/).