Mi5 Fitness | Crossfit Lakeville
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Mi-30/30

8/24/2016

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Focus:  CORE STABILITY / BALANCE  & BOXING 

​Warm-Up: 

2 sets of each group 
A) 10 - Active Bar Hangs
         6 - Push-Ups w/ rotation 
         1 - Overhead Plate Walk
B) 10 - Straight Arm Crab Bridges
       5x5 - Side Plank reach unders
         1 - Overhead Plate Walk

First 30 (Core & Balance) 
20 Minute AMRAP of: 
1)  2 sets of:
10 - Rope Rows
15 - SB Hamstring Curls
 ** After - 20 Sit-outs per side 
then...
2)  2 sets of:
10x10 - DB Side Plank Press
5 x5 - Plate Lateral Lunges 
** After - 15 Candle Sticks
then...
3)  2 sets of: 
10x10 - Bosu 1 arm press
10 - BOSU Seated knee to chest 
**After 20 BOSU Mtn Climbers

Second 30 - (Boxing Mix)

Part 1 - "warm-up" (You go, I go) 
- No gloves 

- Quick hands and Kicks 
- 10 rep go's

Part 2 - Bands and Combos
- Jab/cross 
- Jab/ cross / duck /cross
- Jab / cross / hooks
- Jab / cross / Kick (Right and Left)

Part 3 - 3 minute round

P1 - Boxer
20 on 20 off
Work the bag - Jab cross duck cross

P2 - BOSU 
20 on 20 off
Toe Taps - Split Burpee (One hand on ball one hand off) 



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Mi-30/30

8/22/2016

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Focus - Strength Conditioning & YOGA

Warm-Up:
Mobility & Dynamic Flexibility 


First 30 
12 Min AMRAP of: 
  • 3   KB Clean and Press 
  • 5-7  Goblet Squat
  • 20-30 KB Swings
then....Pick 1 each round
  • 30 Sitouts
  • 30 Mountain Climbers
  • 10 Knee to Chest 
  • 10 GHD Sit-ups

12 Min AMRAP of: 
  • KB Farmer Carry
  • 100m Run
  • 5x5 KB Around the world


Second 30 
Yoga Mix 
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    Author

    Andrew Franz 

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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