Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
5x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
3x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)
2 Min Easy (55-60 RPM)
5x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)
3 Min Easy Easy Recovery “Spin”
4x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)
3 Min Easy Easy Recovery “Spin”
3x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)
3 Min Easy Easy Recovery “Spin”
Total: 36 Min