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Mi-Interval

3/23/2017

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Warm-Up
Mobility - calf/ankle & quad/hip flexors

Activation
Bands w/ Partner​ (20m Down & Back then switch) 
  • Shuffle 1x, Crossover 1x, High knees 1x, Sprint 1x 
  • 3rounds each partner (1 holds 1 rows) 10x row, 10x squat to row, 10x High Pull

Interval 1 - w/ partner
2 rounds each 
P1 - 750m Row 
P2 - AMRAP of: 1 bear crawl down to 1 crab walk back, 50 Single Jump Rope (R&L), 15 sec knee to chest hold 

Interval 2
- w/ partner 12 minutes total
Every 2 minute on the minute then switch 
P1 - For 2 minutes climb the ladder 1-2-3-4-5 etc. 
  • Run 1 Lap then 1 burpee, run 1 lap 2 burpee......
 P2 - Complex (Complete in 2 min) 
  • 15 - KB Swings  
  • 10/10 - KB Plank Push & Pull 
  • 5 KB Cleans 
Switch after each 2 minute round! 3x rounds of each group

Interval 3 
2 minutes on 1 minutes rest x 4 - (12 minutes total)
​10 - Shuttle Runs (Rig to Blue Line) 
Max - Hollow Rocks 
  • Record Hollow rocks each round





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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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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