Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

8/16/2017

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Warm Up
2 rounds of: 
15 - SDHP (use KB or 2 db) 
15 - Knee grab Sit-Ups
15 - KB Swings
15 - Spiderman/spiderwoman Push-Ups


Mobility- Pick 2-3 moves to mobilize

Interval 1
"Bend it"
3 rounds of
5/5 KB or light DB pyramids
5/5 opposite arm opposite leg reach and try to grab behind you and stretch quads 
10/10 single arm thrusters 


REST 60 seconds…go right into 


Interval 2
200 m ROW
100 m WEIGHTED run
20 cal assault bike
100 m WEIGHTED run
50 burpees (yes, you read that right)
100 m weighted run
25 Wall balls
100 m run 

Rest 3 minutes and go right into 
1/2/3/4/5/6/7/6/5/4/3/2/1 of
plate push down and back short way=1 rep
STRICT push ups
and MB Crunches -toss up HIGH into the air and catch it 


GROUP STRETCH AT THE END
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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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  • 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