Transformation – Karl’s Story

Karl’s  Transformation

* Lost 30lbs
* Full of Energy
* Wish he started sooner

Want to see more pictures and read his story? Click HERE

REMINDERS

Paleo BBQ with CrossFit Centex and Owners Chad and Jodi Vaughn, Saturday at 1pm at 502 Sparta Rd
Belton, TX 76513

Saturday, April 21st will be the KIDS OPEN GYM at 9:30am

SUNDAY, April 22nd – 4pm-6:30pm CFCP FAMILY BBQ at Milburn Park Pavilion. Please RSVP to the Event Page on Facebook.

Dynamic warm up

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups

 
Group warm up

6 count burpees

10 each of

jacks

high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)

squats

push ups (2nd round hand release)

 

Strength
Max rep strict pullups 1 attempt

Rest 1 min

Max rep Kipping pull ups 1 attempt

 
Skill

Double under technique/practice

 
Wod

Run 200 meters

30 double unders

5 rounds for time.

 
Mobility

Calf stretch 2 min holds

Roll calf on bb

Hamstring stretch

Press ups

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