Mi5 Fitness | Crossfit Lakeville
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Mi-Move (July 27th & Aug 3rd)

7/20/2016

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Warm-Up
15 mins
Full Body Stretching with Yoga Flows
&
Low Intensity Activation Exercises 

Workout
July 27th

20 Minutes AMRAP of:
A1- 20 Mountain Climber Stretching Version 
A2 - 15 Supermans
A3 - 10 DB Rows + 5/5 Renegade Rows 
A4 - 10 DB Thrusters
A5 - 60 Jump Rope

Aug. 4th
20 Minutes AMRAP of:
A1 - Walking Lunge 6/6 (Pause at top with knee above belly)
A2 - 12 Hand Release Push Ups + 12 Sit Outs
A3 - 12 MB American Twist  
A4 - 20 Hollow Rock & Mountain Climbers
A5 - 20 Band Straight Arm Pull Downs w Knee Kick

Mobility & Flexibility - Cool Down
A.  Foam Roll - (Back & Lats Focus)
B.  Hips - Static Holds in various Positions
C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20
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Mi-Move (July 13th & 20th)

7/10/2016

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Warm-Up
3 Rounds of:
 A1- 20 Down Dog to 20 Cobra
 A2- Push Up Plank to Mountain Climber Moving Stretches 20/20
 A3- All 4's - Hip Circles 10/10 Clock Wise - 10/10 Counter Clock Wise

Workout
July 13th

20 Minutes AMRAP of:
A1 - 5 Sit to Stands with (R&L) 1 Arm at a Time Reach to Sky at Bottom of Squat
A2 - 15 (2 DB) Dead Lift 
A3 - 10 Hand Release Push Ups (slow on the down) + 5 MB Sit Ups
A4 - 20 Band - Squat to High Pull
A5 - 50 Jump Rope

July20th
20 Minutes AMRAP of:
A1 - Walking Lunge 10/10 (Pause for Perfect Form at Top & Bottom)
A2 - Single Leg Dowel Dead Lift  (Pause at Bottom 3 Seconds) 5/5 
A3 - 10 Hand Release Push Ups  + 10/10 MB American Twist
A4 - 20-20-20 of: Hollow Rock, Flutter Kicks & Mountain Climbers
A5 - 50 Jump Rope + 5 Burpees

Mobility & Flexibility - Cool Down
A.  Foam Roll - (Back & Lats Focus)
B.  Hips - Static Holds in various Positions
C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20
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    Programmer

    Chris Giesking
    ​chris@mi5fitness.com

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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