Mi5 Fitness | Crossfit Lakeville
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Mi-Edge (Nov. 6th - Nov. 22nd)

11/5/2017

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Monday
30 minutes of continuous movement of:

1st 15 minutes:
A1 - Sit to Stand 5
A2 - Elevated Push-Up 10
A3 - Pull-Up 5
A4 - Sit-Outs 5/5
A5 - Farmer Carry 40 meters
2nd 15 minutes:
B1 - Goblet Squat 10
B2 - DB Flat Press 10
B3 - DB Row 10
B4 - Band Core Rotation 10/10
B5 - Jump Lunges 5/5
____________________________________________________
Tuesday 
30 minutes of continuous movement:

1st 15 minutes:
A1 - Walking Lunge 10/10
A2 - Band Chest Press 20
A3 - Band Lateral Walk 10/10
A4 - TRX Rows 10 + TRX Roll Outs 10
2nd 15 minutes:
B1 - Box Step-Ups 5/5
B2 - Elevated Push Up 10
B3 - Lateral Lunge 5/5
B4 - Renegade Rows 5/5
B5 - Dead Bug Holds 5/5
_____________________________________________________
Wednesday  
30 minutes: (3 minutes Rest Between Rounds)
1st - 10 minutes do:
A1 - Floor Core Series 10/10/10
A2 - Floor Hip Series 10/10/10
A3 - Dead Lift to Calf Raise 20
2nd - 10 minutes do:
B1 - Ab Roll Outs 10 + 5 Push Ups
B2 - Reverse Lunges 5/5 + 5/5 Step Ups
B3 - Jump Rope 50
3rd - 10 minutes do:
C1 - Box Jump Progression 5
C2 - Power Step Ups 5/5
C3 - 1/2 Kneeling Core Band Anti-Rotation 10/10
C4 - Single Arm KB Swings 5/5
___________________________________________________
Thursday 
A.  40-20 Work Rest
12 minutes:
A1 - 5 Burpees + Jump Rope
A2 - 15 KB Swings + Jumping Jacks
A3 - 5 Wall Ball + TRX Rows
B.  40-20 Work Rest
12 minutes: (All 3 Rounds, then Transition)
B1 - Line Hops 15/15
B2 - 5 Push Ups + Air Squats 
B3 - 5 Med Ball Slam + Shuttle Run
B4 - 1st set: Farmer Carry 2nd set:  Lunge 3rd set: Run
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    Porgrammer

    Chris Giesking

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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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​-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