Mi5 Fitness | Crossfit Lakeville
  • 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

Mi-Mix (4 Year Anniversary Workout) 

8/27/2016

0 Comments

 
Picture
Thank you to everyone here and gone that has made Mi5 such a fantastic place to achieve your fitness goals! 


Warm-Up

Personal Mobility & Small Group Dynamic Warm-Up

Workout A - 16 AMRAP 
A1 - Core Series 
  • 1st - 20 Sit-Ups
  • 2nd - 20 Plank & Reach 
  • 3rd - 20 Hollow Rocks
A2 - Farmer Carry Series 
  • 1st - Overhead 
  • 2nd - Front Rack
  • 3rd - Farmer
A3 - Dumb Bell Combo Series
  • !st - 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 - 16 AMRAP
B1 - Box Step Ups - 5/5
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 3 - 4 minutes
  • Get as far as possible 3/3,6/6,9/9,12/12......etc  TRX Rows & HR Push-Ups
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    September 2016
    August 2016

    Categories

    All

    RSS Feed

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


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"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