Mayhem Affiliate – Spin – Wed, Aug 13

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Warm-up

Row/Ski

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 easy

Echo Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Metcon (Calories)

3 Sets

3 Min Bike Erg (or Echo) at RPE7

-2 Min Rest-

400m Run at RPE8

-2 Min Rest-

45 Sec Bike Erg (or Echo) at RPE10

*Rest 3 Min between sets.

*Only score Bike Erg Calories.