Mi5 Fitness | Crossfit Lakeville
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Mi-Move

9/20/2017

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Warm up-yoga floor mat flow
Dynamic/Skill-pull ups and Shoulder work


-active partner pull ups

-15 cross over symmetry
-5 small scapula plank plus on floor
-1 sled push (just 1 direction)




20 MIN AMRAP
A1) 8/8 DB Lateral Step overs THEN 8/8 Renegade rows (heavy-ish)
A2) Inverted BB Row 3-5 or 3-5 pull ups
A3) GHD Sit ups (Ability Level)

A4) 6-8 DB/SB or Bench Press
A5) 30 cal row bike, or 40 cal rower, or 400 m run

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Mi-Move

9/13/2017

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Warm Up
yoga floor mat flow
Dynamic/Skill-pull ups
TEST PULL UPS

Then do
1 interval turf shuffle
10 thread the needles/side
5 TRX reverse flys


RETEST PULL UPS STRICT


20 MIN AMRAP
A1) 8/8 RFE Lunges with weight -different weights than last week)
A2) Inverted BB Row 3-5
A3) LIGHT db plank reach throughs

A4) 8-10 DB Chest Press
A5) 20 cal row

*Bonus 1 pull up after each round

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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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952-378-4348
​Info@mi5fitness.com

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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