CrossFit Alabaster

< Return to Blog

“CFA Anywhere” WOD, April 29, 2025

“CFA Anywhere” – Tue, Apr 29

Warm Up

2-3 Rounds
10 Glute Bridge
10 Scap Push Up
10 Bodyweight Good Morning
10ft Bear Crawl Forward/Backward
10 Bird Dogs

Athletes Notes

Strength (Checkmark)

3 sets:
8-10/arm Single Arm Dumbbell Row (1×50/35) OR 3 Point Backpack Row
-rest 2:00 b/t sets-

Athletes Notes

Score

This workout is scored on completion. Use the checkbox.

Workout Flow

8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT
-rest 2:00-
8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT
-rest 2:00-
8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT

Demo videos

Scaling

3 sets:
6-8/arm Single Arm Dumbbell Row (1×35/25) OR 3 Point Backpack Row
-rest 2:00 b/t sets-

Mayhem Mom Mods

3 sets:
8-10/arm Single Arm Dumbbell Row (1×35) OR 3 Point Backpack Row
-rest 2:00 b/t sets-

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

E Street Band (Time)

* 21 * 15 * 9 *
Burpee Deadlift
–Every * is a 90ft Farmer Carry–

**Dumbbells (2×50/35) OR Dual Backpack

Athletes Notes

Score

This workout is scored on how quickly you complete the required work.

Workout Flow

90ft Farmer Carry
21 Burpee Deadlift
90ft Farmer Carry
15 Burpee Deadlift
90ft Farmer Carry
9 Burpee Deadlift
90ft Farmer Carry

Demo Videos

Scaling

— * 21 * 15 * 9 *
Burpee Deadlift
–Every * is 30 Double Dumbbell Farmer’s Carry Marches—

–Dumbbell (2×35/25 or lighter) OR Dual Backpack

Mayhem Mom Mods

— * 21 * 15 * 9 *
Modified Burpee Dumbbell Deadlift
–Every * is a 90ft Farmer Carry–

–Dumbbell (2×35 or lighter) OR Dual Backpack

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

April Ab Challenge – Day 22 (Time)

For Time:
50 Russian Twists (L+R=1)
40 Plank Knee to Elbow (total)
30 Hollow Rocks
20 Plank Jacks

Athletes Notes

Demo Videos

Modification Options