Crossfit Lillington – Mayhem Affiliate – Running
Workout – Bike/Machine (Distance)
Warm-Up
2 Min Ramp from RPE3 to RPE5
3x 30 Sec at RPE7 (100 RPM) followed by 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2
Main Workout
5 Min at RPE6 (70 RPM)
2.5 Min at RPE3 (85 RPM)
8x (50 Sec Standing at RPE6 (70 RPM), 10 Sec Rest)
2.5 Min at RPE3 (85 RPM)
5 Min at RPE6 (70 RPM)
2.5 Min at RPE1-2 (Any RPM)
Total: 32.5 Min
(Score is Total Distance)
Cool Down:
5 Min at RPE3