CrossFit Ballwin – CrossFit

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Aaron Emerson


Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups


Pike (Time)

5 Rounds for time of:

20 Thrusters, 75#

10 Strict Ring Dips

20 Push-ups

10 Strict Handstand Push-ups

50m Bear Crawl
In honor of U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona
To learn more about Pike click here