Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
3 Min at RPE2-3
3 Sec at RPE6, 57 Sec at RPE2
6 Sec at RPE7, 54 Sec at RPE2
9 Sec at RPE8, 51 Sec at RPE2
12 Sec at RPE9, 48 Sec at RPE2
2 Min at RPE2-3
12 Sec at RPE9, 48 Sec at RPE2
9 Sec at RPE8, 51 Sec at RPE2
6 Sec at RPE7, 54 Sec at RPE2
3 Sec at RPE6, 57 Sec at RPE2
3 Min at RPE2-3
Main Workout
4 Min at RPE4
2 Min at RPE2
4x (30 Sec at RPE6-7, 30 Sec at RPE2)
3 Min at RPE4
90 Sec at RPE2
4x (20 Sec at RPE7-8, 40 Sec at RPE2)
2 Min at RPE4
1 Min at RPE2
4x (10 Sec at RPE8-9, 50 Sec at RPE2)
1 Min at RPE4
30 Sec at RPE2