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, 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