Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
2 Min at RPE1-2
90 Sec at RPE3
1 Min at RPE2
30 Sec at RPE3
Main Workout
3x (30 Sec at RPE6-7, 30 Sec at RPE2)
30 Sec at RPE9
2 Min at RPE2
2 Rounds
8x (15 Sec at RPE7-8, 15 Sec at RPE3)
3 Min at RPE2
30 Sec at RPE9
8x (15 Sec at RPE8-9, 15 Sec at RPE3)
3 Min at RPE2
30 Sec at RPE9
*Rest 1 Min between rounds.
Total: 46.5 Min