Kamon – Kamon Start
Warm-up
5′: 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
Front Squat
7,5′: Romanian Deadlift
7,5′ E2,5MOM (3X)
10 Romanian Deadlift
10 Good Morning
Romanian Deadlift https://www.youtube.com/watch?v=5Isl_IL-o4Y
Good Morning https://www.youtube.com/watch?v=jvPvzIy_320
Metcon
7,5′: Metcon (AMRAP – Reps)
7,5′ E1,5MOM (5X)
45″ On / 45″ Off
Max Front Squat
Front Squat https://www.youtube.com/watch?v=uYumuL_G_V0
Metcon
2′: Pistols
90″ Max Pistol
Rest 30″
Metcon
14′: Metcon (Time)
For Time:
180 Speed Climbers
90 Double Under
30 Pistols
120 Speed Climbers
60 Double Under
20 Pistols
60 Speed Climbers
30 Double Under
10 Pistols
CAP 14′
Speed Climber https://www.youtube.com/watch?v=nmwgirgXLYM
Double Under https://www.youtube.com/watch?v=82jNjDS19lg
Pistols https://www.youtube.com/watch?v=qDcniqddTeE