Kamon – Kamon Start
Warm-up
8′: Full Body Warm-up 2 (No Measure)
10 Giros de cabeça pra frente e pra trás
10 Giros de cabeça lado e outro
10 Giros de tronco
10 Braco e tronco pro lado e pro outro
10 Rotação de quadril
10 Rotação de joelhos pra dentro e pra fora
10 Rotações de tornozelos pra dentro e pra fora
10 Leg Swing pra dentro e pra fora
10 Bear Crawl para frente e para trás
10 Air Squat mãos acima da cabeça
20 High Knees
* Do as much you can do in the time given
Accessory
6′: Metcon (No Measure)
6′ E2MOM (3X)
Single Leg Glute Bridge
3×12/12
Single Leg Glute Bridge https://www.youtube.com/watch?v=tiZWu8faIkM
Metcon
7,5′: Metcon (No Measure)
9′ E90sOM (6X)
Sprint in Place
10s @ 50-80%
5s @ 100%
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM
Metcon
15′: Metcon (Time)
For Time:
200 Penguin Jumps
50 Burpees
400 Speed Climbers
Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww
Speed Climber https://www.youtube.com/watch?v=nmwgirgXLYM