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“CFA Anywhere” WOD, December 19, 2024

“CFA Anywhere” – Thu, Dec 19

TODAY’S OPTIONS

We’ve done a lot this week. With next week being test week for our burpees, I wanted to provide us with a Recovery Style Workout today.

You should choose between the Recovery Flow OR Recovery Workout…or you can completely rest today.

Bodyweight + Minimal: Recovery Flow (Checkmark)

Start a 25 Minute Clock and move through this….

1:00 Cat Cow
:30 Bird Dog (Right Arm, Left Leg)
:30 Bird Dog (Left Arm, Right Leg)
1:00 Marches
…into…
4 Rounds:
1:00 Toe Touch Stretch – as you exhale sink deeper into the stretch
1:00 Bottom of the Squat Hold
1:00 Push up to Downward Dog Pose
1:00 Frog Stretch
….into…..
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
1:00 Pigeon Stretch (Left)
1:00 Pigeon Stretch (Right)
2:00 Child’s Pose

Athletes Notes

Bodyweight + Minimal: Recovery Workout (Checkmark)

This should be done at an easy pace, just meant to get you moving

AMRAP 20 Minutes
200m Walk (or 90 seconds of Standing Marches)
5 Upward to Downward Dog Transitions
10 Roll and Reach
15 Bodyweight Samson Lunges
30 second Object or Dumbbell Farmer Carry Hold (2×50/35)

Score = Emoji

Athletes Notes

Notes

This is intended to be done at an easy pace and get you moving. We are nearing the end of our cycle and Monday is test day for the burpees, so based on the work we have seen Monday – Wednesday this week, I wanted to provide us with more of a recovery style workout before we head into Saturday and Sunday.

While this is a 20 minute AMRAP, we aren’t aiming for speed or trying to get the most rounds/reps…we are going for quality and to get movement done in a way that makes us feel good heading into our final 2 days of the week.

Scaled/Mayhem Moms

No modifications needed