CrossFit Modern – Spin
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Metcon (Calories)
9 Min Ski or Row at RPE4
2 Min Ski or Row at RPE3
90 Sec Echo Bike or Bike Erg at RPE7
3 Min Ski or Row at RPE3
6 Min Ski or Row at RPE4.5
2 Min Ski or Row at RPE3
90 Sec Echo Bike or Bike Erg at RPE7
3 Min Ski or Row at RPE3
3 Min Ski or Row at RPE5
2 Min Ski or Row at RPE3
90 Sec Echo Bike or Bike Erg at RPE7
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