CrossFit Ballwin – CrossFit
Aaron Emerson
Warm-up
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
Metcon
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