Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-up
5 Min from at RPE3 to at RPE6
30 Sec at RPE8 (or 100 RPM), 30 Sec at RPE3 (or 80 RPM)
30 Sec at RPE8 (or 100 RPM), 30 Sec at RPE3 (or 80 RPM)
30 Sec at RPE8 (or 100 RPM), 30 Sec at RPE3 (or 80 RPM)
2 Min at RPE2 (or 50 RPM)
Main Workout
3 Sets
2.5 Min Seated at RPE8 (or 70 RPM)
2.5 Min Standing at RPE6 to at RPE8 pace (or 70 RPM)
2.5 Min Seated at RPE3 (or 80 RPM)
Total: 35 Min