Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
2 Min Ramp from RPE3 to RPE5
3x 30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
Main Workout
5 Min at RPE6 (70 RPM)
2.5 Min at RPE3 (85 RPM)
8x (50 Sec Standing at RPE6 (70 RPM), 10 Sec Rest)
2.5 Min at RPE3 (85 RPM)
5 Min at RPE6 (70 RPM)
2.5 Min at RPE1-2 (Any RPM)
Total: 32.5 Min