WOD

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES 10 Hand…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP –…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 7…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set (No Measure)…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (AMRAP – Reps) EMOM x 6…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps Cardio Choice Until End……

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Metcon (Weight) EMOM x 8 MINUTES MIN 1 –…