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Mi-Interval

5/22/2017

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Warm-Up
Personal Mobility & Small Group Dynamic Warm-Up

Workout A 
3 x 4 min AMRAPs  - Rest 2 min between each 

A1 - Core Series 
  • 1st - 20 Sit-Outs 
  • 2nd - 20 Plank & Reach to the front and side 
  • 3rd - 20 Hollow Rocks
A2 - Farmer Carry Series 
  • 1st - Overhead 
  • 2nd - Front Rack
  • 3rd - Farmer
A3 - Dumb Bell Combo Series
  • 1st - 12 Deadlift / 10 Shoulder Press / 8x8 Renegade Rows x 2 rounds
  • 2nd - 12 Rows / 10 Cleans / 8 Thrusters x 2 rounds
  • 3rd - 12 Lunges / 10 Curl to Press / 8 Squats x 2 rounds

Workout B - 12 min AMRAP
B1 - Box Jumps - 5
B2 - RFE Split Squats - 5/5
B3 - Band Rows - 15
          Band Chest Press - 15
          Band Rotation - 5/5
B4 - Hanging Knee to Chest - 15
B5 - Jumping Jacks - 30 

Workout C - 16 minutes
​
Part 1 - 4 minutes
  • Row as far as possible

Rest 2 minutes

Part 2 - 4 minutes
  • As many wall ball shots as possible

Rest 2 minutes

Part - 4 minutes
  • Get as far as possible 3/3,6/6,9/9,12/12……etc  Burpee pull ups and shoulder taps/side 

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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