CrossFit 5150 – CrossFit
Metcon
Metcon (Time)
For time [40 Minute Cap]:
5 Rounds
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
4:30 Body Building
Bench Press (7 x 1 )
Build to a heavy single
Alternate with rows
Barbell Row (7 x 8-10)
7 sets building. Focus on good form – no bouncing.
Do any row you prefer
Good Mornings (5 x 8-12)
5 sets building of 8-12.
Alternate with abs and arms.
Bicep Curls (5 x 20 )
5×20 barbell rows
L-Sit (work on L-sits)
Work on L-sit for max time. You can do L-sit from the rig, rings, parallettes, or floor.