Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Time)
Bike Erg Workout
Warm-Up
30 Sec at RPE3 (80 RPM)
30 Sec at RPE4 (85 RPM)
30 Sec at RPE5 (90 RPM)
30 Sec at RPE1-2 (Any RPM)
30 Sec at RPE5 (90 RPM)
30 Sec at RPE4 (85 RPM)
30 Sec at RPE3 (80 RPM)
Main Workout
3x (30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
2x (10 Sec at RPE10 (105 RPM), 50 Sec at RPE3 (80 RPM)
3 Min at RPE1-2 (Any RPM)
3x (3 Min at RPE8 (90 RPM), 3 Min at RPE3 (80 RPM)
Total: 31.5 Min