Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 2 (No Measure)
10 Giros de cabeça pra frente e pra trás
10 Giros de cabeça lado e outro
10 Giros de tronco
10 Braco e tronco pro lado e pro outro
10 Rotação de quadril
10 Rotação de joelhos pra dentro e pra fora
10 Rotações de tornozelos pra dentro e pra fora
10 Leg Swing pra dentro e pra fora
10 Bear Crawl para frente e para trás
10 Air Squat mãos acima da cabeça
20 High Knees
* Do as much you can do in the time given
Metcon
9′: Metcon (Time)
9′ E90sOM (6x)
Sprint in Place
5″@ 50-80%
5″ @ 100%
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM
Metcon
20′: Metcon (AMRAP – Reps)
EMOM(20x)
1. 10 Ktb/Db Hang Clean
2. 8 Bench Dips
3. Max Sumo Deadlift
4. Max Renegade Row
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I
Bench Dips https://www.youtube.com/watch?v=XXvuYGCxpkk
Sumo Deadlift https://www.youtube.com/watch?v=wQHSYDSgDn8
Renegade Row https://www.youtube.com/watch?v=G1AcX8Y_byg