Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

5/22/2017

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Warm Up
  • Hip & lower body mobility 
  • Ice breaker & announcements 
Dynamic Movements - “Cindy with a Twist”
4 rounds of: 
5 pull ups
10 push ups
15 air squats
50 Single Unders 

Strength 1
EMOM X12 
A. MAX QUALITY SQUATS until 40 second mark-this is not a light weight!
(Take max weight and use 60-70% of 1 rep max, If you lose form, simply stand with barbell on your back)
B. Hollow Hold till 40 sec Mark 

​Strength 2

A1 - 4 x 8 BB Lateral Steps ups (if not comfforbtale doing step ups, do lateral lunges) 
A2 - 4 x 8 Seated L Sit DB Press
A3 - 4 x 8 Box Jump Overs 

Conditioning 
AMRAP6 -  but leave time to GROUP STRETCH 

MB Circuit
10 Lateral MB Wall Toss
8 Wall balls 
10 MB Cleans
8 MB Sit ups
10 MB Squat Toss to Self 
8 MB Slams

Group Stretch
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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
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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