Kamon – Kamon Start
Warm-up
6′: 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
22′: Metcon (Time)
4 Rounds For Time:
5 Right Arm Hang Heavy KTB Power Clean (32/24kg)
20m Right Arm Heavy KTB Farmer Walk
5 Left Arm Hang Heavy KTB Power Clean
20m Left Arm Heavy KTB Farmer Walk
15 V-Ups
150 Sprint in Place
CAP 22′
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=ZuTKcP6vtfI
Kettlebell Farmer Walk https://www.youtube.com/watch?v=IH3Rt-DgYuw
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM