Mona Lisa

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IMG_9389CrossFit WOD

“Mona Lisa”
5 Rounds for Time:
15 Toes-to-Bar
IMG_939220 Calorie Row
25 Wall Balls (20# M/14# W)

Strength Focus

Shoulder Press with bands and kettle Bells



Welcome to Mary! She is here to kick COPD in the a** and in just a few workouts is already seeing and feeling improvements in her breathing capability and her O2 efficiency! SO awesome to see her life improving right before her eyes. This is the result of relative intensity. What is intense for her is very different than others, but intensity is the key to improvement. Not more volume of work. Kick up the intensity of your output and you will see things occur in yourself that you never knew was possible. Mary can tell you.


  1. Matthew says:

    This is so freakin awesome about Mary! My mom has COPD and I am trying to get her to be more active. I have been doing crossfit for about three years now and am looking for ways to get her into more of a functional fitness. Any advice?

  2. Lisa Ray says:

    Do CrossFit. Just start slow. Everything is ratcheted way down and there should be breaks and rests in between small sets. Build them up slowly. CrossFit training is for everyone, just modify loads, reps, rounds, time frames to each individual ability and slowly build those up as they get stronger. Otherwise, the workout of the day is basically the same in stimulus/action, etc.

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