Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up:
1 Min at RPE1-2, 1 Min at RPE2
1 Min at RPE1-2, 1 Min at RPE3
1 Min at RPE1-2
Main Workout:
60 Sec at RPE4, 30 Sec at RPE5
90 Sec at RPE4, 30 Sec at RPE6
2 Min at RPE4, 30 Sec at RPE7
2.5 Min at RPE4, 30 Sec at RPE8 (Standing, D8-10)
3 Min at RPE4, 30 Sec at RPE9 (Standing, D8-10)
2.5 Min at RPE4, 30 Sec at RPE8 (Standing, D8-10)
2 Min at RPE4, 30 Sec at RPE7
90 Sec at RPE4, 30 Sec at RPE6
60 Sec at RPE4, 30 Sec at RPE5
Cool Down:
2 Min at RPE1-2