“CFA Anywhere” WOD, April 19, 2025

“CFA Anywhere” – Sat, Apr 19

Warm Up

4:00 AMRAP
:15 Shoulder Stretch
10 Shoulder Taps
:15/side Fragon Stretch

Athletes Notes

Strength (Checkmark)

4 sets
5/leg Tempo Box Facing Step Down @3011
-rest 1:00-
10/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-

*Dumbbell (50/35) or Backpack

Athletes Notes

Score

This workout is scored on completion. Please use the checkbox!

For the box step downs, hold onto a wall or rig upright for stability.

Workout Flow

5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs
-rest 2:00-

5 Tempo Box Facing Step Down LEFT
5 Tempo Box Facing Step Down RIGHT
-rest 1:00-
10 3 Point Elbow Row LEFT
10 3 Point Elbow Row RIGHT
-rest 1:00-
20 Alternating Plank Walk Overs

Demo Videos

Scaling

4 sets
3/leg Tempo Box Facing Step Down @3011 OR 3 per side Single Leg Box Squat
-rest 1:00-
6-8/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Plank Shoulder Taps
-rest 2:00-

Dumbbell (35/25) or Backpack

Mayhem Mom Mods

4 sets
5/leg Tempo Box Facing Step Down @3011
-rest 1:00-
10/arm 3 Point Elbow Out Row @20X2
-rest 1:00-
20 Alternating Deadbug
-rest 2:00-

Dumbbell (35 or lighter) or Backpack