Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
Warm Up:
5 Min at RPE3
Workout:
1 Min from RPE5-7
2 Min at 75-80RPM
2 Min at 80-85RPM
1 Min at 88-92RPE
2 Min at RPE3
3x (5 Min Seated at 88-92RPM Damper as needed, 3 Min at RPE3, 5 Min Standing at 55-60+ RPM Damper 10, 3Min at RPE3)
Cool Down
2 Min at RPE3