Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up:
5 Min Ramp from RPE3 to RPE5
3x (30 Sec at RPE7, 30 Sec at RPE3)
-Rest 2 Min-
Main Workout
3 Sets
15 Sec Max Wattage Standing at RPE10 on D10
10 Sec at RPE3 on D1
15 Sec Max RPMs Seated at RPE10 on D1
20 Sec at RPE3 on D1
*Rest 90 Sec into 90 Sec at RPE2 after each set.
3 Sets
20 Sec Standing at RPE10 on D10, 10 Sec Seated at RPE3 on D10
-Rest 3 Min at RPE3-
20 Sec Standing at RPE10 on D10, 10 Sec Seated at RPE3 on D10
-Rest 3 Min at RPE3-
20 Sec Standing at RPE10 on D10, 10 Sec Seated at RPE3 on D10
-Rest 3 Min at RPE3-
Total: 40 Min