Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
30 Sec on D1 RPE3
30 Sec on D3 RPE2
30 Sec on D1 RPE4
30 Sec on D4 RPE2
30 Sec on D1 RPE5
30 Sec on D5 RPE2
30 Sec on D1 RPE6
30 Sec on D6 RPE2
30 Sec on D1 RPE7
30 Sec on D6 RPE2
-Rest 1 min-
Main Workout
4 Sets
45 Sec Seated on D1-2 at RPE8
45 Sec Seated at RPE2
45 Sec Standing on D8-9 at RPE8
*Rest 15 seconds then 90 seconds seated at RPE2 between sets.
-Rest 3 min-
4 Sets
45 Sec Standing on D1-2 at RPE8
45 Sec Seated at RPE2
45 Sec Seated on D8-9 at RPE8
*Rest 15 seconds then 90 seconds seated at RPE2 between sets.