Mi5 Fitness | Crossfit Lakeville
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Mi-Strength 

1/30/2017

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Warm-Up
Mobility - Ankles/ Quads / Lats
Dynamic - Coaches Choice

Activation / Skill
8 min

Kipping Practice 3 x 10
Bear Crawl Slow 3 x 1 length of Turf
Couch / Wall Stretch 3 x 30sec/side

Strength A
EMOM12
A1 - Seated Straight Leg Monster Band Pull-Downs - 15 (Rig)
A2 - RFE Split Squat - 6/6 (Benches Across Turf)
A3 - KB Plank Push Pull - 6/6 (Edge of Run lane)

Strength B
EMOM9

B1 - 30 Sec Iso-Chin-Up Hold
B2 - KB HVY Lateral Lunges - 8/8
B3 - Sliders Knee Tucks or Pikes - 10

Finisher
3x
Lunge the Turf (Long way) 1 way - body weight
10 - Pull-Ups (Banded or Free Kipping)

2x
100 Jump Ropes
20 MB Sit-Ups to Press
10 MB Slams

3x
150m Row - Max Effort!
10 Push-Ups (3 sec negative to bottom)
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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