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.
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% of your 1 rep max, 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.)
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 8.5/10 effort for all three sets of 5 reps on your left side, and 5 reps on your right side (do not alternate legs.))
15 Rounds 200 Meter Run 10 Russian KB Swings 5 Burpees Over the KB
MCx: 53/35 MAx: 35/26 MVx: 100m, 35/26, in+outs
GOALS + GUIDANCE: Yes, you read that right, FIFTEEN rounds! The 200 meter run will take about :60. Immediately pick up your kettlebell for ten fast swings (:15-:20) and then do five burpees […]
Bench Press (GOALS + GUIDANCE: Build to a 8.5/10 effort (could do 1 more reps at this weight) or 85% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 8.5/10 effort which you’ll hold across for all four sets)
