Mayhem Affiliate – Spin – Wed, Jun 26

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

Warm-Up

5 Min Ramp from at RPE3 to at RPE6

3x (30 Sec at RPE8 (or 100 RPM), 30 Sec at RPE3 (or 80 RPM))

2 Min at RPE2 (or 50 RPM)

Main Workout

4 Sets

2 Min at RPE6 (or 85-90 RPM)

30 Sec Standing at RPE10 (or 70 RPM)

2 Min at RPE6 (or 85-90 RPM)

30 Sec Standing at RPE10 (or 70 RPM)

1 Min at RPE3 (or 80 RPM)

*No rest between sets.

Cool Down

5 Min at RPE2 (or 50 RPM)

Total: 39 Min