Kamon – Kamon Start
Warm-up
7′: 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
Accessory
10′: Snatch Segment Deadlift
10′ E2,5MOM (4X)
3s @ knee + mid-thigh
4x
3 + 10 Alternate Object Hang Snatch
Strength
7,5′: Metcon (AMRAP – Reps)
7,5′ E1,5MOM (5X)
45″ On / 45″ Off
Max Object Jumping Sumo Deadlift
Metcon
8′: Metcon (Time)
50-40-30-20-10
Side Hops
Sit-ups
10′: Metcon (Time)
For Time CAP 10′:
400m Run
21 Jump Over an Object
400m Run
15 Jump Over an Object
400m Run
9 Jump Over an Object