Mi5 Fitness | Crossfit Lakeville
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Athletic Performance

Grade school, High School & Elite Level Sports
Strength & Conditioning Programs

In-Season - Strength & Conditioning Workouts

11/6/2016

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Warm Up
Roll - Run - Stretch - Dynamic 

Activation
Day A
A1 - Shoulder Mobility Floor
A2 - Plank Push Up + 
A3 - Sit Outs

Day B
A1 - Lunge Jumps
A2 - Lateral Lunges
A3 - Core & Hamstring Floor

Strength & Conditioning Workouts
# 1
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Rows 20
A3 - Row Machine 20 Pulls
A4 - Hanging Ab Runners
A5 - Bench Press 10

#2
20 Mins. AMRAP of:
A1 - Air Squats 15
A2 - Row Machine 20 Pulls
A3 - Shuttle Sprint 15m x 3
A4 - Feet Elevated  Push Ups
A5 - Lateral Hops 10/10

#3
20 Mins. AMRAP of:
A1 - Jump Rope 100
A2 - Sit Outs 10/10
A3 - KB Swing 20
A4 - Bench Press 10
A5 - Bear Crawl 20m

#4
20 Mins. AMRAP of:
A1 - Shuttle Sprint (Down - Back - Down)
A2 - Pull-Ups 5
A3 - Dead Lift 5
A4 - DB Bench Press 5
A5 - Lateral Sled Drag (Down & Back)
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    Author

    Chris Giesking, MS
    Fitness Director 

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.

Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 6:30 pm
Sat:    8:00 am - 1:00 pm

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"This place is more than just a gym. It is one of the best recourses for becoming a better person."
​-Cres N.
 
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact