Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-up:
5 Min at RPE3 (80 RPM)
4 Min at RPE5 (85-90 RPM), 2 Min at RPE3 (75 RPM)
3 Min at RPE7 (95 RPM), 2 Min at RPE3 (75 RPM)
2 Min at RPE8 (100 RPM), 2 Min at RPE3 (75 RPM
1 Min at RPE8 (105 RPM), 2 Min at RPE3 (75 RPM)
Main Workout
3x (30 Sec at RPE9 (110 RPM), 30 Sec at RPE1-2 (Any RPM),
2.5 Min at RPE3 (80 RPM)
3x (20 Sec at RPE9 (110 RPM), 20 Sec at RPE1-2 (Any RPM)
2.5 Min at RPE3 (80 RPM)
3x (10 Sec at RPE9 (110 RPM), 10 Sec at RPE1-2 (Any RPM)
3 Min at RPE1-2 (Any RPM)
Total: 29 Min