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.
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))
With a Partner 5 Rounds: 500/400 Meter Row 400 Meter Run
MAx: 375/300m row, 300m run
GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One partner will complete the 500/400 meter row (2 minutes or less) AND the 400 meter run (2 minutes), before partner two […]
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70%, 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.)
Deadlift (GOALS + GUIDANCE: Work up to a 8/10 effort or 80% of your 1 rep. The weight should feel like you could do another two reps. Maintain the same weight for the remaining sets.)
