Mi5 Fitness | Crossfit Lakeville
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Saturday 8am (Mi-Mix)

9/15/2017

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Warm Up:
10 minute AMRAP for Quality:
A1 - Floor Movement Series (Hips & Shoulders) 
A2 -  Dynamic Flow (Balancing Exercises with Mobility Drills)

Strength Endurance: "Metabolic Conditioning"
16 minutes of Quality
Do Two Sets of A in a row, then B, then Repeat
A1 - Renegade Rows 8/8
A2 - Traveling Push-Up 2/2
A3 - Walking Lunge 5/5
___________________________
B1 - Rower 150m 
B2 - Farmer Carry
B3 - Air Bike 10 Cals
________________________________________________________
High Intensity Interval Training "HIIT"
A. 6 minute EMOM of:
A1 - 2 Burpees + Shuttle Run (Down, Back, Down)
A2 - 1 Pull Up + Hold (15, 20, 30)
_____________________________
B. Complete 3 Rounds of:
B1 - 5 Jump Squats + 20 Air Squats     
B2 - 30 Bicycle Cruches + 5/5 Sit Outs + 10 Low Back Extensions 

Cool-Down
A.  Recover & Re-Align
B.  Mobility 101:  The Basics to Staying Injury Free
5 minute chat after class  



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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