Mayhem Affiliate – Spin – Wed, May 28

Crossfit Lillington – Mayhem Affiliate – Spin

View Public Whiteboard

Metcon (Distance)

Bike Erg Workout

Warm Up

90 Sec at RPE3

60 Sec at RPE4

30 Sec at RPE5

30 Sec at RPE7 (100 RPM)

30 Sec at RPE3 (75 RPM)

30 Sec at RPE7 (100 RPM)

30 Sec at RPE3 (75 RPM)

2 Min at RPE1-2

Main Workout

4x (10 Sec Standing, High Damper at RPE10 (70+ RPM), 50 Sec at RPE3)

2 Min at RPE1-2 (Any RPM)

4x (3 Min at RPE3 (75 RPM), 3 Min at RPE7 (90 RPM)

2 Min at RPE1-2 (Any RPM)