Mi5 Fitness | Crossfit Lakeville
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Wednesday February 3rd, 2016

2/2/2016

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Warm up
Dynamic Sprint Warm Up

Activation
Two Max Effort Movements
1) Max Chin Up Hold
2) Max Arch Hold w/ PVC

Pre WOD
Pistol Progression and Practice

WOD
AMRAP 14
14 Alt. DB Snatch 40/25
400m Run

Post WOD
Posterior Shoulder Lax Ball Smash


Coach's note: For activation, have athletes try and hold each position for as long as possible. The arch hold should be done on the ground. Athletes will assume a "superman" hold with a PVC pipe in their extended arms. Both hands and feet are off of the ground. For the WOD, athletes should run 5 FULL laps in the gym.

​ 
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    D.J. Hillier

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16320 Kenrick Loop Lakeville, MN 55044

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  • Home
    • Why Mi5 Video
  • About
    • Membership Rates
    • Meet Our Staff >
      • Ashley Jacobson
      • DJ Hillier
      • Kristin Hogan
      • Kyle Vos
      • Ryan Moore
      • Hollie Carr
      • Jeni Anderson
      • Laurel Heggernes
      • Whitney Bamrick
    • Member Spotlight >
      • Member of the Month
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training
    • Youth & Teen Fitness >
      • Athletic Performance Workouts
      • Mi-Edge Workouts
  • CrossFit Lakeville
  • Mi-Wellness
  • BLOG
    • CrossFit WOD
    • OnBoarding
    • Mi-Strength
    • Mi-Interval
    • Mi-Mix (Saturday)
    • Mi-Move
    • Mi-30/30
    • Open Gym Workouts
    • Travel Workouts
  • Contact
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