Mayhem Affiliate – Spin – Wed, Jul 2

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Metcon (Distance)

Warm Up

90 Sec at 50 RPM (RPE2)

75 Sec at 60 RPM (RPE3)

60 Sec at 70 RPM (RPE4)

45 Sec at 75 RPM (RPE5)

1 Min at RPE1

75 Sec at 70 RPM (RPE4)

60 Sec at 75 RPM (RPE5)

45 Sec at 80 RPM (RPE6)

30 Sec at 85 RPM (RPE7)

1 Min at RPE1

60 Sec at 80 RPM (RPE6)

45 Sec at 85 RPM (RPE7)

30 Sec a 90 RPM (RPE8)

15 Sec a 95 RPM (RPE9)

1 Min at RPE1

Main Workout

5 Min at RPE6,

2.5 Min Seated at 70 RPM (RPE4)

8x (50 Sec Standing at 70 RPM (RPE6), 10 Sec Rest)

2.5 Min Seated at 70 RPM (RPE4)

5 Min at RPE6

Cool Down

2.5 Min at RPE2