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
11′: Metcon (AMRAP – Reps)
E2MOM (4X)
1′ On / 1′ Off
Max Front Squat
Rest 3′
Metcon
13′: Metcon (Time)
For Time CAP 13′
3x
12 Pistol
15 Ktb/Db Thrusters
18 Box Jump Over
Rest 90″