WOD

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 –…

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 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… (No Measure) Bodyweight Pump Metcon (No Measure)…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest…

CrossFit VLT, CrossFit VLT Airport West – VLTGO Warm-up 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A 13:00 CLOCK……

CrossFit VLT, CrossFit VLT Airport West – VLTGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 3…

CrossFit VLT – VLT COMPETE Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Goat Work* MIN 2 – :50 Goat Work MIN 3 – :50 Run, Bike or Row *For the Goat Work, pick a movements that…