Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
20 Sec Sprint (105+ RPM)
40 Sec Easy
20 Sec Sprint (110+ RPM)
40 Sec Easy
20 Sec Sprint (115+ RPM)
40 Sec Easy
20 Sec Sprint (120+ RPM)
40 Sec Easy
3x (4 Min Hard (85-90 RPM), 2 Min Easy)
4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)
2 Sets:
2 Min Mod (70-75 RPM)
90 Sec Mod (80-85 RPM)
1 Min Hard (85-95 RPM)
30 Sec Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin”
4x (15 Sec Standing Sprint on High Damper, 45 Sec Easy Recovery)
No rest between sets.
Total: 60 Min