Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

11/18/2016

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Warm Up
Stretch - Dynamic Flexibility 

Part 1
Mobility Drills & Core

(20 -10 Work Rest)
A1 - Toe Touch to Squat Drill
A2 - Push Up to Shoulder Mobility Drill

B1 - Band Anti Rotation - Right
B2 - Band Anti Rotation - Left

Part 2
Strength Training - 12 mins
C1 - Upper Body - DB Press or Pull One Arm Row (7-10)
C2 - Lower Body - Goblet Squat or Box Step Up (7-10)

Part 3
Energy System Training 

1.  
70-80% Effort for 8 mins.
D1 - Cardio 1 min
D2 - (15 KB Swing + 10 Push Ups) x 2 

Rest / Transition 3 minutes 

2.
 90-100% Effort for 3 Rounds of 15 second Go's (10 second transition)
E1 - Sprint in Place
E2 - Sit-Outs, Static Bear Crawl or SuperMans
E3 - Push Press

Cool-Down
Flexibility & Foam Roll
​
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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