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“CFA Anywhere” WOD, May 22, 2025

“CFA Anywhere” – Thu, May 22

Warm Up

2 Rounds:
30 Jumping Jacks
10 Inchworm to Push Up
20 Alternating Reverse Lunges with twist
10 Glute Bridges
20 Penguin Hops
20 Air Squats
10 Sit Ups

Athletes Notes

Gettysburg (Time)

3 Rounds For Time
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops

*Dumbbell (1×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how quickly you complete the 3 rounds.

Workout Flow

25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops
25 Weighted Straight Leg Sit Ups
50 Double Unders or Penguin Hops
75 Air Squats
50 Double Unders or Penguin Hops

Demo videos

Scaling

3 rounds for time:

25 Dumbbell Feet Anchored Sit Up or Weighted Sit Ups
100 Single Unders or 50 Penguin Hops
75 Air Squats
50 Double Unders or 50 Penguin Hops

Mayhem Mom Mods

3 rounds for time:

25 Dumbbell Pallof Press (1×15)
:30 Air Bike
75 Air Squat
:30 Air Bike

Check out our Scaling and Substitution Movement Document Here! for more recommendations!