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Sexta | 14.08.20

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

In 10′

3 Rounds

8/8 Ktb/Db Front Squat

8/8 Ktb/Db Push Press

5/5 Ktb/Db Thrusters

Metcon

15′: Metcon (AMRAP – Rounds)

EMOM (15x)

1. 10 Alternate Ktb/Db Hang Squat Clean

2. 10 Alternate Ktb/Db Snatch

3. 6/6 Ktb/Db Shoulder Press
Score = rounds completos