Kamon – Kamon Start
Warm-up
5′: 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
18′: Metcon (Time)
For Time
4/4 Ktb/Db Split Jerk
18 V-Ups
18 Ktb/Db Thruster
Rest 1′
8/8 Ktb/Db Split Jerk
15 V-Ups
15 Ktb/Db Thruster
Rest 1′
12/12 Ktb/Db Split Jerk
12V-Ups
12 Ktb/Db Thruster
Rest 1′
15/15 Ktb/Db Split Jerk
9 V-Ups
9 Ktb/Db Thruster
CAP 18′
Split Jerk https://www.youtube.com/watch?v=GUDkOtraHHY
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM