Mi5 Fitness | Crossfit Lakeville
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Florida

11/16/2016

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Warm Up 
Foam Roll - Positional Stretches - Dynamic Flexibility

Activation
3 Sets of:
A1 - Single Leg Lift 10/10
A2 - Ring Dips 10
A3 - Lunge Multi-directional (6 steps =1) Do 4

Workout "Florida"
Part 1:
 Complete 5 Sets of Both A & B:
A1 - Dead Lift 5-7
A2 - KB Swing 15

B1 - RFE Split Split Squats 5-7
B2 - Bear Crawl to Crab Walk 20m

Part 2:
12 Minutes Conditioning of:
C1 - Rower - 20 Pulls
C2 - Airdyne Bike 20 seconds x 2 (10 second Rest)
C3 - 10 Air Squats + 10 Push Ups x 2 sets

Workout Notes:
"Kill the Bear" Option:
Part 3:
21-15-9 of:
KB Swings & Burpee Box Jumps

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    Programmer

    Chris Giesking
    ​Chris@mi5fitness.com

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Location
17630 Juniper Path,
Lakeville, MN 55044

Hours
M-H: 5:30 am - 8:00 pm
Fri:     5:30 am - 7:00 pm
Sat:    8:00 am - 1:00 pm
Sun:   9:00 am - 1:00 pm

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"I look forward to walking through that door every day, to see the awesome team that works there and all the wonderful members that I get to work out with. Mi5 is my happy place! There is an amazing sense of community and support that makes you want to challenge yourself and succeed. " 
-Mycie T. 
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Mi-Wellness
  • Contact