Kamon – Kamon Start
Warm-up
15′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Metcon
25′: Metcon (Time)
Waya Gut Check
For Time CAP 25′:
200 Burpees
*Every 3′ including the 0′ 25 Double Unders / Penguin Jumps