“CFA Anywhere” WOD, July 10, 2026

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

5:00 AMRAP
10 Tuck Ups
5 Single Leg Glute Bridge (each side)
10 Step Back Lunges
3 World’s Greatest Stretch (each side)

Athletes Notes

• Tuck Ups
• Single Leg Glute Bridge
• Bodyweight Step Back Lunge
• World’s Greatest Stretch

4 sets
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00 b/t sets-

Athletes Notes

Scoring Note

Score total reps per set (Jackknives + Marches + Lunges). You will have 4 scores.

Demo Videos

• Bench Jackknives
• Glute Bridge March
• Bodyweight Walking Lunge

Flow

:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-

:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-

:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-

:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges

Scaling

4 sets
:30 Max Tuck Ups
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00 b/t sets-