Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

7/27/2017

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Warm-Up
Hip Openers and Calf Ankles

Activation
Rowing Technique

Part 1
15 min time cap

Partners - 3 rounds each
P1 - Row 500m (Perfect technique, NOT time)
P2 - AMRAP of: 1 Core exercise
                          1 Farmer Carry (High Low Carry)


Part 2
Perfect Form AMRAP 7
1/2/3/4/5/6 …
KB Goblet Squat
KB SDHP
Down Dog Push-Ups


Part 3 
“Row, Bike, Run, Push”
AMRAP 15

10/9/8/7/6/5 Cal Row

10/9/8/7/6/5 Cal Bike

Run 200m (Always)

1x Sled Push or Plate Push- Down and Back

…then 9 cals etc 





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Mi-Interval

7/6/2017

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Warm Up
KB lunge; use KB to help push knee forward

SQUAT patterning


Activation
40/20 - Tabata
A1) Single foot cone hops
A2) Landmines



Circuit 1
800 m run
200 m row
REST 2 minutes


400 m run
400 m row or Assault bike
50 Jump Ropes (UNBROKEN-everytime you trip up is 1 half burpee)


REST 2 minutes


Circuit 2
Hill SPRINTS OUTSIDE




Group outdoor finisher
Core/Circuits-really use 15 seconds ALL out effort moves
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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