Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Time)
Warm-Up:
3 Min Ramp from RPE3 to RPE5
30 Sec at RPE5 (90 RPM), 30 Sec at RPE3 (80 RPM)
30 Sec at RPE6 (95 RPM), 30 Sec at RPE3 (80 RPM)
30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
Main Workout:
2 Sets:
6x (20 Sec Standing at RPE10, High Damper (70+ RPM), 50 Sec at RPE3)
3 Min at RPE1-2 (Any RPM) after each set.
2 Sets:
10x (20 Sec Seated at RPE10, High Damper, 10 Sec at RPE3)
3 Min at RPE1-2 (Any RPM) after each set.
Total: 32 Min