Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
BikeErg: Part 1: LT + Part 2: CNS
Part 1:
2 Sets
2 Min at RPE7
-1 Min Rest-
1 Min at RPE8
*Rest 2 Min between sets.
Total: 10 Min
Optional Part 2 (Recommended)
5 Sets (Damper 8-10):
10 Sec Standing at RPE9, Rest 10 Sec
10 Sec Standing at RPE9, Rest 10 Sec
10 Sec Standing at RPE9.5, No Rest
10 Sec Seated at RPE10
*Rest 2 Min between sets.