Mi5 Fitness | Crossfit Lakeville
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Pennsylvania

11/21/2016

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Warm Up
Dynamic Flexibility + Cardio Machine:  1 min Intervals


Activation
4 Sets of: 15-20 eps for each exercise
A. - 4 sets of: DB Retraction Drills & Shoulder I's, Y's & T's
B. - 4 sets of: Core Plank Series

Workout - Pennsylvania 
30 mins of:
A1 - Flat DB Bench Press 5-7
A2 - RFE Split Squats 5-7
A3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round

4 Sets of:
B1 - KB Swings 15-20
B2 - Jump Rope 50
B3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round
 
Workout Notes:
"Kill the Bear" Option 
4 Rounds of:
C1 - 250 meter Row
C2 - 20 MB Ball Slams
C3 - 7 Kipping Pull-Ups

Cool Down
Positional Stretching & Mobility Drills
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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