Mi5 Fitness | Crossfit Lakeville
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MI-INTERVAL

5/24/2017

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Warm-Up: 
Stretch and Dynamic Flexibility (Light Green Band)

Activation: Partners
20/10 Tabata x 2

1. Hand Pulls
2. Hand Push
3. Hand Push across 1 arm (Right and Left)
4. 1 Arm Squat (Right and Left)

Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 
Circuit 1 
  • BOSU Push-ups
  • Assault Bike
  • Step-Up 
  • Plate Jacknifes
  • BB Press (Empty) 

Circuit 2 
  • BOSU Jacks  
  • Cones Footwork Drills
  • Box Dips
  • Seated plate press 
  • Bent Over Rows (empty bar) 

OUTSIDE - "50's" - 12 Minute Cap
Partners - Split reps between each person

50 - Log Flips (Back and forth)

50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete)

50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete) 
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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