Mi5 Fitness | Crossfit Lakeville
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Nebraska 

8/15/2016

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Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- GHD Hip Extension - 10
A2- CrossOver Symmetry Drills 10-10-10


Workout - Nebraska
25 minute AMRAP for Quality of:
A1- (8-10) Reps of DB Chest Press  (Heavy)
A2- 40 meters of Bear Crawl (20 Forward & 20 Reverse Bear)
A3- 10 - Kettle Bell Swings (Heavy) 

Workout Notes:
Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

"Kill the Bear" Option:
Add as:
A2- 40 meters of Bear Crawl
and
A4- 40 meters of DB Farmer Carry

Cool-Down
Flexibility & Foam Roll​
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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