Mi5 Fitness | Crossfit Lakeville
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Wisconsin 

9/9/2016

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Warm Up 
Dynamic Flexibility

Movement Drills
3 Rounds of:
Pistols / Single Leg Lowering 5/5
Walking Lunge with  DB Bicep Curl to Press

Workout - Wisconsin 
Part 1 - 
8 Rounds of:
A1 - Dead Lift - 8 (heavy)
A2 - Bench Press - 10 (heavy)

Part 2 - 
4 Rounds of:
B1 - Loaded Cable Rotation to Press - 10/10
B2 - Bear Crawl - Bear Crawl Reverse - Crab Walk - Crab Walk Reverse - x15 meters Each
B3 - Core Exercise (Plank & Reach) - 10/10

Workout  Notes:
- Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option
Part 3 - 
2 Rounds of:
C1 - Cardio Machine (you pick) 
4 Sets of: (30 second Work with 15 Rest)  
C2 - 20 KB Swings 
C3 - 10 KB Goblet Squats​
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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
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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Choose Mi5?
    • Membership Rates
    • Our Facilities
    • Meet Our Staff
    • Trusted Resources
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members