“CFA Anywhere” – Thu, Jan 23
Warm Up
2 rounds
40 seconds of High Knees
10 Reverse Snow Angels
4 Elbow to Floor Lunge Stretches (each)
4 Single Leg Glute Bridges (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
Bodyweight + Minimal: Iguana (Time)
6 Rounds
400m Run
20 Box Step Ups (24”/20”)
10 V-Ups
Time Cap: 20 Minutes
Athletes Notes
Scoring
- This workout is scored based on the time it takes for the athlete to complete the total work.
Workout Strategy and Flow
- At 3,2,1 begin with a 400m run, then 20 box step ups, and 10 v ups. Complete this for 6 rounds.
- Time Cap is 20 minutes
- I recommend that you set the clock to count up to 20:00.
Demo Videos
Scaling or Substitions
6 rounds
400m run or 400m row/bike erg
20 Box Step Up
10 Sit Ups
Time Cap: 20 minutes
Mayhem Mom Mods
6 rounds
400m run or 400m row/bike erg
20 Box Step Up
10 PhysioBall Sit Ups
Time Cap: 20 minutes
Cool Down
30 second Couch Stretch (left)
30 second Couch Stretch (right)
30 second Child’s Pose
30 second QL Stretch (left)
30 second QL Stretch (right)
Athletes Notes