Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
BikeErg
Warm-up: 5min from easy to mod
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
4 sets:
2min mod (85-90rpm),
30sec standing sprint (70rpm),
2min mod (85-90rpm),
30sec standing sprint (70rpm),
1min easy (80rpm)
No rest b/t sets
Cool Down: 5min recovery (50rpm)
Total: 35min