Mi5 Fitness | Crossfit Lakeville
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Mi-Edge Week of (June 13th - 16th)

6/12/2016

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Warm Up
Run 200m
Positional Stretches
Dynamic Flexibility 

Activation & Movement Drills 
Complete for Quality:

M- 2 Rounds of: 20  Band Rows w (5 second hold) + 20 Air Squats
T-  2 Rounds of: 20 Hollow Rocks + 10/10 Single Leg Dowel Dead Lifts
W-  Floor Hip Series & 20-10 Shoulder Tap Push Up
TH-  Core Series 20-10   

Strength
Week 3 of 3 weeks of: Strength 
M- 5x7 of: Pull Up Lowering (Neg) & Single Leg KB Dead Lift
T - 5x7 of: Strict Shoulder Press & Front Squats
W - 5x7 of: DB Single Arm Rows & DB Dead Lift
TH - 5x7 of: Bench Press & Farmer Carry      

Conditioning
Week 3 of 3 weeks of: (Energy System Training)
​M- Partner 30 Sit-Outs, 30 Step Ups, 400m RUNm (must finish together)
T- High Intensity Interval of: 6 rounds of (Work / Rest) 40-20
          5 Half Burpees, 10 Air Squats, 5 Push Ups)
W- Pace Yourself with: (start Outback)15 mins of:
          A1-200m Run A2- 30 Band Rows A3- 30 Band Press A4- 30 Hanging Core Runners
TH- Get As Far As Possible in 10 mins of: (add 1 rep each round)
A1-  1 Complex of DB Mi5 Maker (Push Up, Renegade Row, Squat Clean to Press)
A2-  1 Pull Up
A3-  ** Every Round 50 Jump Rope
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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