Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

1/3/2017

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Warm up-hip and ankle mobility


Dynamic-coach choice, make sure and include these movements


1) cossack squat kettlebell
2) Calf raises off plates




Strength 1-“Time to build” ~12 minutes Reps of 5
*TAKE YOUR TIME
*Focus on full reps and ROM


A1) 2 KB Front squat
A2) 1 arm up, 1 arm down kb carry turf and back






Strength 2 “Stability creates strength”


B1) Cossack Squat- body weight or light DB
10/leg work on keeping heels down


B2) Push up with side plank reach
1 push up, 1 side plank on each side-10-12 per side


B3) 30 seconds balance work


3-4 sets




Strength 3 “Work Hard, Recover Smarter"


2 min band split stretch agains wall
10/10 empty bar dead lifts
20 Cat/Cow
20/20 hip circles (o all 4’s)
10 push ups with scapula retraction
Jog 4 laps
1 min/leg pigeon pose
10/10 single leg drops with band underneath your low back:)
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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."
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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