Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm Up
5 Min at Easy Pace
4 Min at Moderate Pace
3 Min from Moderate to Fast Pace
1 Min 50 Sec at Easy Pace
10 Sec Sprint at Max Effort
3 Min Recovery @ 1 Damper
Main Workout
6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)
5 Min at Moderate Pace
6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)
Cool Down
5 Min at Easy Pace
Duration: 51 Min