Mayhem Affiliate – Spin – Wed, Oct 8

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Spin

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Warm-up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

()

Metcon (Distance)

MAC 5k Bike Erg Progression Week 7 Day 2

7 Min at RPE4, 90 Sec at RPE6.5

4 Min at RPE4, 60 Sec at RPE7

6 Min at RPE4, 45 Sec at RPE8,

3 Min at RPE4, 30 Sec at RPE8.5

5 Min at RPE4, 15 Sec at RPE10 (Seated)

*No rest between reps.

*Total Time: 29:00