Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
2 Min at RPE2-3, 15 Sec Gradual Acceleration
90 Sec at RPE2-3, 15 Sec Gradual Acceleration
1 Min at RPE2-3, 15 Sec Gradual Acceleration
30 Sec at RPE2-3, 15 Sec Gradual Acceleration
-Rest 1 Min-
Main Workout
3 Sets
30 Sec Standing on D7-8 at RPE5-6
30 Sec Standing on D7-8 at RPE2
20 Sec Standing on D8-9 at RPE7-8
40 Sec Standing on D8-9 at RPE2
15 Sec Standing on D9-10 at RPE9-10
45 Sec Standing on D9-10 at RPE2
-Rest 1 Min-
30 Sec Seated on D1-2 at RPE5-6
30 Sec Seated on D1-2 at RPE2
20 Sec Seated on D2-3 at RPE7-8
40 Sec Seated on D2-3 at RPE2
15 Sec Seated on D3-4 at RPE9-10
45 Sec Seated on D3-4 at RPE2
*Rest 2 Min after each set.