Mi5 Fitness | Crossfit Lakeville
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WOD Tuesday September 29th 

9/28/2015

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Warm Up
Mobility – LAX Ball
Movement Drills – Hip Mobility
Dynamic Flexibility – Slow to Fast

Activation
3 Rounds of:
15 – Band High Rows w Pause
10 – Band Rotation (R&L)
5 – Sit to Stand Squat Drill

Strength
A1 – Pull-Up Development 4x ability level
A2 – Box Jumps 4x 5
A3 – Sled Push 4x 1 (Sprint Mechanics – low weight)

WOD
800m RUN
2 Rope Climbs or 6 Pull-Ups
400m RUN
2 Rope Climbs
200m RUN
2 Rope Climbs
CASH OUT – 40 AB Mat Sit Ups + 20 Parallet Push Ups

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WOD Monday September 28th

9/28/2015

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Warm-Up - Mobility
Dynamic Flexibility - Slow to Fast

Activation - 20/10  (Work / Rest)
Air Squat & (Push-Up + Sit-Outs)

Strength
A1. - Front Squats 4x5
A2. - Complex of : (1 Deadlift + 1 Power Clean)  4 x 5

WOD
Buy In - 25 Wall Balls

4 Rounds of:
10 - HR Push-Ups
20 - Double Unders

Cash Out - 25 Wall Balls
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WOD Tuesday September 15th

9/15/2015

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Warm Up
Mobility – Shoulders
Movement Drills – 1/2 Get Ups
Dynamic Flexibility – Slow to Fast

Activation
20 – 10 Work Rest
Shoulder Tap Push-Ups & Band High Pulls

Strength
A1 – Bench Press 3x 10
A2 – DB Lunge 3x 20 steps

WOD
12 min. AMRAP of:
200m RUN
4/4 – DB Hang Snatch
8 – Pull-Ups

Picture
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    Programmer

    D.J. Hillier

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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 - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members