Mi5 Fitness | Crossfit Lakeville
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Mi-BootCamp Mix 

2/29/2016

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Warm-Up: 
  • Foam Roller, Lax Ball
  • Dynamic Movements

Activation: 20 sec Work / 10 sec Rest x 4
  • Broad Jump & Dolphin Push-ups

Workout A - 11 minute time cap 
​"29" - AMRAP 
  • 11 - Box Jumps
  • 29 - Cal Row
  • 11 - Mi5 Makers (DB Burpee, Pushup, Renegade Row, Burpee up w/ DB, to Clean and Press) 
  • 29 - Double Unders or Singles (Jump Rope) 
* Penalty - 11 burped if miss a double or single under

Workout B - 4 rounds
29 sec work, 15 sec rest x 4
  • Squat Jumps
  • Lateral Hops
  • 180 degree - Squat Jumps & turn / touch floor with hand

Workout C - 11 min Chipper
29 reps per exercise, get as far as possible in 11 min
  • Sit-outs (per side) 
  • Lunges (per leg) 
  • knee grab sit-ups
  • Wall Balls
  • Burpees
  • MB Slams
  • Jump rope Singles or Doubles
  • Row for Cal.
  • Step-Ups (per leg)

Cool-Down - Personal Mobility 
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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 - 6:30 pm
Sat:    8:00 am - 1:00 pm

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"This place is more than just a gym. It is one of the best recourses for becoming a better person."
​-Cres N.
 
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact