Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.
Back Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 six reps on one side then switch and do the other side. Pro tip, start with your non-dominant leg.)
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85%, and then you’ll add weight for the remaining sets. Your last set of 4 reps will be around 90-95%. Remember, after the initial dip drive of the push press, there is NO redip)
GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. […]
10 x 2:00on/2:00off 15/12 Cal Row 10 Burpees Over DB Max Cal Bike
MAx: 12/9 cals
MVx: 9/6 cals, in+outs over db
GOALS + GUIDANCE: In two minutes, complete the chipper as fast as possible, leaving time to bike as many calories as you can! The row will take :50 or less, […]
