“CFA Anywhere” WOD, July 10, 2025

2 Rounds
20 High Knees
20 Butt Kicks
10 Lateral Lunges
10 Bodyweight Good Mornings
5 Air Squats

then
3 Rounds
10 Glute Bridges
10 World’s Greatest Stretch

Athletes Notes

• High Knees
• Butt Kicks
• Lateral Lunge
• Bodyweight Good Morning
• Air Squats
• Glute Bridges
• World’s Greatest Stretch

In a 5 minute window
400m Run or 120 Skater Jumps
into
AMRAP in the time remaining:
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead

-rest 5 minutes-

In a 5 minute Window
2:00 AMRAP
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
into
400m Run or 120 Skater Jumps

Athletes Notes

Score

This workout is scored on total reps in each AMRAP.

Workout Flow

On a 5:00 clock:
400m Run
then in remaining time, complete as many rounds/reps as possible of:
5 Box Jump Overs
10 Alt DB Snatch

-rest 5:00-

On a 5:00 clock:
400m Run
then in remaining time, complete as many rounds/reps as possible of:
5 Box Jump Overs
10 Alt DB Snatch

Demo videos

• Skater Side Jumps
• Air Squat Tuck Jump
• Box Jump Over
• Box Step Over
• Dumbbell Snatch
• Backpack Ground to Overhead

Scaling

In a 5 minute window
120 Skater Jumps
into
AMRAP in the time remaining:
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead

-rest 5 minutes-

In a 5 minute window
2:00 AMRAP
5 Box Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (35) or Backpack Ground to Overhead
into
400m Run or 120 Skater Jumps

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!