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
2′: Metcon (AMRAP – Reps)
2′ Max of Bench Dips
Metcon
22,5′: Metcon (AMRAP – Reps)
E1,5MOM (15)
45″ On / 45″ Off
1. Single Object Squat Clean (goblet position)
2. Single Object Man Maker
3. Single Object Snatch