Blog Search

Happy Father’s Day

By: 0

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 row warm up BLUE zone

2-3 burpees GREEN zone

3-4 slam balls GREEN zone

4-6 row ORANGE zone

6-7 burpees ORANGE zone

7-8 slam balls ORANGE zone

8-9 lunges in place RECOVERY

9-13 400m run + burpees ORANGE zone

13-14 250m row sprint RED zone

14-15 very slow row RECOVERY

15-16 250m row sprint RED zone

16-17 very slow row RECOVERY

17-18 250m row sprint RED zone

18-19 lunges in place RECOVERY

19-23 400m run + burpees ORANGE zone

23-24 slam balls ORANGE zone

24-25 burpees ORANGE zone

25-27 row ORANGE zone

27-28 slow row RECOVERY

28-30 RECOVER back into BLUE/GREY zone