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
18′: Metcon (AMRAP – Reps)
E2MOM (9X)
1. 1′ Max SDHP
2. Max Ktb/Db Thruster
3. 8 Alternate Ktb/Db Man Maker
Score =SDHP + Thruster + Man Maker
Core
2′: L-Sit
2′ Acumular Max L-Sit Hold