Mi5 Fitness | Crossfit Lakeville
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Mi-Strength (Wed Night)

12/14/2016

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Warm Up
A. Dynamic Flexibility
B. Rounds of: 4 rounds - Jump rope 20 sec & 5 toe touch squat

Activation
A. 8 - 20 meter Turf Sprints ( Walk back is your Rest + 5 Seconds)
B. Flexibility Drills for Hamstrings

Workout
Part A - Core Circuit 1
2 Rounds of:
A1- Dead Bug 10/10
A2- Ab Roll Outs 10
A3- SB Knee Tucks 10

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Alternating Press 5x5 (single leg)
B3- Box Jumps 5x
​B4- Sled Push 1x

Part C - Core Circuit 2
2 - Rounds
C1 - Alt. Leg Drops 10/10

C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & hip Drop 10/10
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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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​-Cres N.
 
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  • 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