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
Strength
12,5: Metcon (Weight)
In 12,5′
4x
10 Ktb/Db Front Squat
10 Ktb/Db Front Rack Lunge
30″ Wall Sit
Kettlebell Front Squat https://www.youtube.com/watch?v=wRmiqpizfNM
Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28
Wall Sit https://www.youtube.com/watch?v=SszDMOZvFuw
Metcon
20′: Metcon (AMRAP – Rounds and Reps)
AMRAP 20′
15 Ktb/Db Deadlifts
12 Ktb/Db High Pull
9 Ktb/Db Hang Power Cleans
6 Ktb/Db Push Jerks
Fazer tudo com um braço ai no outro round que troca
Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc
Single Arm Kettlebell High Pulls https://www.youtube.com/watch?v=8gYxWc__0Lc
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I
Single Arm Kettlebell Push Jerk https://www.youtube.com/watch?v=pRfJwVHLp6c