Mayhem Affiliate – Spin – Wed, May 21

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Time)

Bike Erg Workout

Warm Up

2 Min at RPE3,

30 Sec at RPE7 (100 RPM), 30 Sec at RPE3

30 Sec at RPE7 (100 RPM), 30 Sec at RPE3

30 Sec at RPE7 (100 RPM), 30 Sec at RPE3

2 Min at RPE1-2

Main Workout

8 Sets

2 Min at RPE5 (80-85 RPM),

30 Sec Standing, High Damper at RPE7 (70 RPM)

*No rest between sets.

2 Min at RPE1-2 (any RPM),

3x (30 Sec at RPE7 (100 RPM), 30 Sec at RPE3)