Mi5 Fitness | Crossfit Lakeville
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Maryland 

9/22/2016

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Warm Up
A.  Dynamic Flexibility
B.  8 Rounds of: (20 Seconds Work / 10 Rest) 
         Jump Rope

Activation
A.  8 - 20 meter Sprints ( Walk back is your Rest + 5 Seconds) 
B.  Flexibility Drills for Hamstrings 

Workout - Maryland
Part A - Core Circuit 1
3 Rounds of: 
A1- Dead Bug 10/10
A2- Ab Roll Outs 20
A3- Plank & Reach 20

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Exercises (Change Exercise Each Set) Press, Pulls, Dips & Delt Exercises    
B3- Box Jumps for Quality - 8
​B4- Sled Push 1x

Part C - Core Circuit 2
3 Rounds of:
C1- GHD Sit Ups 10
C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & Reach 20/20

Workout Notes: 
"Kill the Bear" Option 
Extend Part A to 5 Rounds
Extend Part B to 45 minutes
Extend Part C to 5 Rounds
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    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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​-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