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.
400 Meter Run 200 Meter Suitcase Carry (L) 400 Meter Run 200 Meter Suitcase Carry (R) 400 Meter Run 200 Meter Overhead Carry (L) 400 Meter Run 200 Meter Overhead Carry (R) 400 Meter Run 200 Meter Farmer’s Carry 400 Meter Run
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 6.5/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not alternate legs.))
10 Rounds 4 Bar Muscle Ups :60 Calorie Bike Rest 1 Minute
MAx 6 chest to bars MVx: 6 strict pull ups (band)
GOALS + GUIDANCE: Aim to complete the bar muscle ups unbroken or fast singles with minimal rest, then immediately transition to the bike. Push hard for calories […]
Deadlift (GOALS + GUIDANCE: Work up to a 7.5/10 effort or 75% of your 1 rep. The weight should feel like you could do another three to four reps. Maintain the same weight for the remaining sets.)
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 65%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)
