Mayhem Affiliate – Spin – Wed, Feb 26

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Time)

Echo Bike and Bike Erg Workout

Part 1: Echo Bike Workout

4 Sets:

25 Second Gradual acceleration to peak watts.

*2 Min at RPE2 after each set.

-Rest 2 Min-

6 Cal at RPE8

-Rest 1 Min-

9 Cal at RPE9

-Rest 1 Min-

12 Cal at RPE10

-Rest 2 Min-

Part 2: Bike Erg Workout

2 Sets

2000m at RPE5 (Seated)

-Rest 1 Min-

2000m at RPE5 (Standing)

*Rest 2 minutes between sets.