“CFA Anywhere” WOD, April 2, 2025

5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders

Athletes Notes

• Thread the Needle
• Birddog
• Dynamic Squat Stretc
• Deep Squat with Rotations
• Glute Kickbacks
• Jumping Jacks or Single Unders

3 Rounds For Time
27 Box Jump Up/Step Down (24/20) Or Jumping Air Squat
18 V Up
15 Push Press*
9 Strict Pull Up or 15 Bent Over Row*

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

• This workout is based on how quickly you can complete all 3 rounds.

Workout Flow

*At 3,2,1 Begin:

27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up
27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up
27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up

Demo Videos

• Box Jump
• Jumping Air Squat
• V-Ups
• Strict Pull Up
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row

Scaling

3 Rounds For Time
27 Box Step Up
18 Tuck Ups
12 Push Press
6 Strict Pull-Up or 12 Bent Over Row

• Dumbbell (2×35/25) or Backpack

Mayhem Mom Mods

3 Rounds For Time
27 Jump Up/Step Down (24/20) Or Jumping Air Squat
18 Modified Tuck Ups
15 Push Press
6 Scap Pull Ups + Push Ups or 15 Bent Over Row

• Dumbbell (2×25 or lighter) or Backpack

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!