“CFA Anywhere” WOD, July 14, 2025

2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog

Athletes Notes

• Dynamic Squat Stretch
• Butt Kicks
• High Knees
• Push Up to Downward Dog

5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Push Ups
15 Air Squat

right into:

5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Push Up
10 Box Jump/Step Up (24/20)

right into:

10 minute AMRAP
100m Run or or 24 High Knees to Lateral Shuffle
5 Push Up
10 Box Jump/Step Up(24/20)
15 Air Squat

Athletes Notes

Score

This workout is scored on how many rounds and reps of each AMRAP you complete.

Workout Flow

0:00-5:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Ups
15 Air Squat

5:00-10:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Up
10 Box Jump

10:00-20:00
Accumulate as many rounds and reps as possible of:
100m Run
5 Push Up
10 Box Jump
15 Air Squat

Demo videos

• High Knees to Lateral Shuffle
• Push Ups
• Air Squats
• Box Step Up
• Box Jump

Scaling

5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Knee Push Up
15 Air Squat
right into:
5 minute AMRAP
100m Run or 24 High Knees to Lateral Shuffle
5 Knee Push Up
10 Box Jump/Step Up (24/20)
right into:
10 minute AMRAP
100m Run or or 24 High Knees to Lateral Shuffle
5 Knee Push Up
10 Box Jump/Step Up(24/20)
15 Air Squat

Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!

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