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
Weightlifting
22′: Metcon (AMRAP – Reps)
AMRAP 9′
2-4-6-8-10…
Object Deadlift Unilateral
Object Sumo Deadlift High Pull Unilateral
Burpee Over Object
Rest 4′
AMRAP 9′
2-4-6-8-10…
Object Snatch Alternate
Object Overhead Squat Alternate
Burpee
Strength
10′: Metcon (Weight)
10′ E2,5MOM (4X)
10 Pistols + 10 Bulgarian Squats + 10 Jumping Squats
10 Pistols + 10 Bulgarian Squats + 10 Jumping Squats
*Começar com a perna mais fraca, fazer só um lado primeiro e depois só a outra
*Use Ktb/Db/Objetos e tente aumentar a carga a cada round