Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

3/20/2017

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Warm-Up
Mobility - Calfs/Ankle 
General Dynamic & Ladder Drills / Running Prep

Activation
P1

10-8-6-4-2 reps
Goblet Tempo Squats  + 1 Shuttle Run (Relay Style in groups) 
P2
Seated Banded Pull-Downs (Until P1 is Done with a set) 

Interval 1 
 6 Rounds of: SPRINT! 2x to Barn and Back.....then Complete a group.....then rest 1 min
  1. 2 sets of : 10 TRX Atomic Push-Ups  & 15 Sit-Ups  
  2. 2 Sets of:  5/5 DB Renegade Rows & 15 Knees to Chest 
  3. 2 Sets of:  10 Double Leg Drops & 15 DB Thrusters 
  4. 2 Sets of:  10 DB Curl to Press & 15 Burpees 
  5. 2 Sets of:  1 Full or 5 sit to stand Rope Climbs & 50 Single Jump Ropes 
  6. 2 Sets of:  10 MB Slams & 30 Alt. Battle Ropes 

Interval 2
4 Sets of Max Strict Pull-Ups (free hang, banded or negative drop for 5 reps) 
+ 
20 Sec Max Effort on Bike 
1 minute break after 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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"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
    • Our Facilities
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members