Kamon – Kamon Start
Warm-up
10′: 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
3′: Strict Ring Dips (AMRAP – Reps)
2′ Max of Strict Bench Dips
Rest 1′
3′: Pistols
1′ Max Pistol
Rest 2′
22′: Metcon (Time)
For Time CAP 22′
Buy In: 100 DU/Side Hops
50 Ktb/Db Swing
20 Pistol
50 Box Jump Over
20 Pistol
50 Sit-Ups
20 Burpees
50 Ktb/Db Hang Clean
20 Burpees
Buy Out: 100 DU/Side Hops