Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

1/9/2017

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Warm up-coach choice
Dynamic-Slow to fast general movements

10 plate burpees
10 Lateral lunges off plate
10 plate press
1 arm farmer carry with plate (down and back, switch arms)


Strength 1 EMOM X10 minutes
3-5 SQUATS
Something HEAVY BB, 2 KB, 2 DB



Strength 2

B1) Cossack Squat- light DB or KB
6-8/leg work on keeping heels down

B2) Weighted Plank hold 30 seconds

B3) Plank to push up 8-10

3-4 sets

Strength 3
C1) 3-5 Weighted pull ups

C2) ring dip hold or 5-8 STRICT dips

3-4 sets

Strength 3 “Work Hard, recovery harder”*** I want to somehow have this type of finisher every Monday
****(Leave enough time for all this)

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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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