Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Bike Erg Workout
Warm Up:
5 Min at RPE3
Option 1:
30 Min at RPE5-7
Option 2:
5x 1:30 Standing at RPE7 (Damper 10)/1:30 Seated at RPE3 (Damper 1-3)
5x 1:00 Standing at RPE3 (Damper 10)/1:00 Seated at RPE8 (Damper 4-5)
5:30 Standing at RPE9 (Damper 10)/5:30 Seated at RPE3 (Damper 1-3)
Cool Down
10 Min at RPE3