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
10′: Thruster
10′ E2,5MOM (4X)
5/5 Ktb/Db
6/6
7/7
8/8
*aa tempo 3020
Metcon
8′: Metcon (Time)
For Time
21-15-9
Ktb/Db Swing
Ktb/Db Sumo Deadlift High Pull
Reverse Ktb/Db Goblet Lunge