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Missouri

9/9/2016

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Warm Up
Dynamic Flexibility

Activation & Power
3 Rounds for Quality of:
20x (Band) High & Low Rows (with 3 second hold) 
4x Lunge Matrix (R&L) (Forward - Reverse - Lateral) 


Workout - Missouri
Part 1 - 
10 minute AMRAP of:
A1 - 5/5  Alternating DB Shoulder Press
A2- 5/5  Alternating DB Box Step Ups
A3 - 5/5  Renegade Rows 
A4 - 5  Burpees

Part 2 -
20 minute AMRAP of: 
B1- 20x KB Swings
B2- 15x Push Ups
B3- 10x KB Goblet Squats
B4- 5/5  KB Half Get-Ups

Workout Notes:
- Scale to any fitness level & pick KB to have all unbroken sets
- Rest between rounds 3-5 minutes
- "Kill the Bear" Option
Part 3 -
C1 - 6x Shuttle Sprints
(10m Out - 10m Back x 2)
Rest 30 seconds between Sprints 
​
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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.


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M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 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