Mi5 Fitness | Crossfit Lakeville
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Mississippi 

9/17/2016

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Warm Up
Foam Roll - Stretch - Dynamic Flexibility

Part 1 - 
3 Rounds of:
A1- Walking Lunge 10/10
A2- Half American Get-Ups 5/5
A3- Low Back Extension - 10

Part 2 - 
3 Rounds of:
1/2 Kneeling (R&L) Chops & Lifts - 10/10

Part 3 - 
5 Rounds of:
A1- Single Leg Dead Lift 5/5
A2- DB Flat Bench Press 10x2, 8x2, 6x 1
A3- Down & Back 20/20 meter Sled Sprint  + 2x Speed Ladder

Workout Notes:
Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option add part 4
Part 4 -
5 Rounds of:
A1 - Cardio Machine 30 seconds work
A2 - 10 Burpees
A3 - 10 DB Reverse Flys
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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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​-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