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.
5 Rounds :60 Bike for Calories 15 Pull Ups Rest 1 Minute
MAx: 8 pull ups (band) MVx: 18 ring rows
GOALS + GUIDANCE: Bike for a minute at a moderately fast pace. If you’re a stellar biker that could be 70-75 rpms. If biking is “ok” target 60-65 rpms. And if biking is […]
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 6/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not alternate legs.))
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort or 60%, 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 70% effort. The weight should feel like you could do another four reps. Maintain the same weight for the remaining sets.)
CONDITIONING
“I’m Having Fun” (Time)
3 Rounds 15/12 Calorie Bike 150 Farmer’s Carry 15 DB Step Ups (or […]
