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Summer Session July

7/7/2017

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Monday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength
5 sets of:
A1 - DB Walking Lunge 10/10
A2 - Box Jumps 5
A3 - Push Up 10 + Partner MB Chest Pass 10
A4 - Stability Ball Hamstring Curls 10
B1 - 5 Sprints 40m (Rest: walk back to start)
Part 2 - Coaches Game 

Tuesday 
Warm Up

A. Jump Rope + Band Circuit
B.  Core Circuit
Part 1 - Strength
5 sets of:
A1 - DB Chest Press 8
A2 - Back Squats 8 
A3 - Band Rotation 8/8
Part 2 - Conditioning
EMOM for 10 minutes of:
A1 - Wall Ball Partner Toss 6/6
A2 - 20 Sit Outs

Wednesday
Warm Up

A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength 
5 sets of:
A1 - Dead Lift 8,8,6,6,4
A2 - TRX Rows 10
A3 - Side Planks 15/15
A4 - Push Ups 10
Part 2 - Coaches Game

Thursday
Warm Up

A. Dynamic Movements
B. Skills 10-15  minutes
Part 1 - Strength 
3 sets of:
A1 - RFE Split Squats 10/10
A2 - Sit Ups 20
A3 - DB Shoulder Press 10
A4 - Hanging Knees to Chest 15
Part 2 - 
5 minutes Each of:
A. Rower for Distance
B. 40 Jump Rope + 10 Push Ups AMRAP
C.  Air Bike 5 Cals + Farmer Carry -Down & Back AMRAP
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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