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BURN those calories

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up into BLUE zone

2-4 single unders into GREEN zone

4-7 slow row in GREEN zone

7-9 row into ORANGE zone

9-11 burpees in ORANGE zone

11-13 slow jog/walk around gym back into GREEN zone

13-15 fast single unders into ORANGE zone

15-17 row in ORANGE zone

17-18 row sprint into RED zone

18-19 slow lunges lactate flush recovery

19-21 jog around gym in ORANGE zone

21-23 300m sprint in the RED zone

23-24 walk around gym

24-25 fast single unders in ORANGE zone

25-28 400m run/500m row ORANGE zone

28-30 slow lunges recovery BLUE or GREY zone