Mayhem Affiliate – Spin – Wed, Feb 5

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Time)

Warm-Up

1 Min at RPE2

4x (10 Sec on D1, RPE7, Rest until flywheel stops)

2 Min at RPE2

4x (10 Sec on D1, RPE8, Rest until flywheel stops)

3 Min at RPE2

4x (10 Sec on D1, RPE9, Rest until flywheel stops)

4 Min at RPE2

Main Workout

4x (40 Sec on D3-D4, RPE7, 30 Sec at RPE2)

-Rest 2 Min-

4x (40sec on D3-D4, RPE7, 20 Sec at RPE2)

-Rest 2 Min-

4x (40 Sec on D3-D4, RPE7, 10 Sec at RPE2)

Cool Down

6 Min on D3 at RPE3