Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Calories)
Warm-Up
3 Min ramp from RPE1 to RPE3
2x 30S ec at RPE8, 1 Min at RPE2
Main Workout
3x 1 Min standing, D8-10 at RPE8, 90 Sec, D1 at RPE2
3x 90 Sec at RPE7, 2 Min at RPE2
6x 30 Sec standing, D8-10 at RPE8, 45 Sec, D1 at RPE2
6x 45 Sec at RPE7, 1 Min at RPE2
Cool Down
3 Min at RPE2