“CFA Anywhere” WOD, October 8, 2025

3 Rounds
:45 Jog
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Prone IYTs (10 reps at each position)
5 Bodyweight Renegade Row (each side)

Athletes Notes

• Dynamic Squat Stretch
• Deep Squat + Thoracic Rotation
• Prone IYTs
• Bodyweight Renegade Row

In a 20:00 window
Buy-in: 1 mile (1600m) Run (OR 10 Rounds of 20 High Knees + 20 Skater Side Jumps)
AMRAP Mini Strict Cindy in the time remaining:
3 Strict Pull Ups or Bent Over Rows (2×50/35 or Backpack)
6 Push Ups
9 Air Squats

*Score is the AMRAP portion following the run buy-in.

Athletes Notes

Demo Videos

• High Knees
• Skater Side Jumps
• Strict Pull Up
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row
• Push Ups
• Air Squats

Workout Flow

On a 20:00 clock:

Complete 1 mile (1600m) Run

In the time remaining, complete as many rounds+reps as possible of:
3 Strict Pull Ups
6 Push Ups
9 Air Squats

Scaling

In a 20:00 window
Buy-in: 1200m Run (OR 8 Rounds of 20 High Knees + 20 Skater Side Jumps)
AMRAP Mini Strict Cindy in the time remaining:
3 Banded Strict Pull Ups or Bent Over Rows (2×35/25 or Backpack)
6 Push Ups
9 Air Squats