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
12′: Metcon (Time)
For Time:
12/12 Ktb/Db Squat Snatch
15/15 Ktb/Db Bent Over Row
10/10 Ktb/Db Squat Snatch
12/12 Ktb/Db Bent Over Row
8/8 Ktb/Db Squat Snatch
9/9 Ktb/Db Bent Over Row
CAP 12′
Squat Snatch https://www.youtube.com/watch?v=BqWYvGDIRwE
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4