Sábado | 07.08.2021

Kamon – Kamon Start


10′: Full Body Warm-Up 2 (No Measure)

10m Inchworm Walk

10m Duck Walk

10m Beast Walk

10m Crab Walk

10m Monkey Walk

10m Frog Walk

10m Plank Walk

10m Alligator Walk

10m Bear Walk



30′: Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww

Run https://www.youtube.com/watch?v=shwi2MfxSok&t

Push-Ups https://www.youtube.com/watch?v=0pkjOk0EiAk

Walking Lunge https://www.youtube.com/watch?v=L8fvypPrzzs