“CFA Anywhere” WOD, August 7, 2025

5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps

Athletes Notes

• Glute Bridges
• Air Squats
• Supermans
• Pike Shoulder Taps
• Skater Side Jumps

4 Rounds
6 Strict Pull Ups or 12 Bent Over Row*
12 Front Rack Walking Lunge*
48 Double Unders or Penguin Hops

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how quickly you complete all four rounds.

Workout Flow

6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders
6 Strict Pull Ups
12 Front Rack Walking Lunge
48 Double Unders

Demo videos

• Strict Pull Up
• Backpack Bent Over Row
• Double Dumbbell Front Rack Walking Lunge
• Backpack Goblet Walking Lunge
• Double Under
• Penguin Hops

Scaling

4 Rounds
12 Bent Over Row
12 Front Rack Lunge Steps
48 Penguin Hops

*Dumbbell(2×35/25) or Backpack
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!

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