“CFA Anywhere” WOD, July 5, 2025

“CFA Anywhere” – Sat, Jul 5

Warm Up

2-3 rounds
8 Cat Cow
10 Bodyweight Good Mornings
10 Reverse Lunge with Twist
:15 Hollow Body Hold

Athletes Notes

Alleghanys (Checkmark)

4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Side Star Plank
-rest 2:00-

*Dumbbell (1×50/35), Backpack, or Bodyweight

Athletes Notes

Score

This workout is scored on completion.

Workout Flow

8 Tempo Hand Supported Single Leg RDL- left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side

Demo videos

Scaling

4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Side Star Plank
-rest 2:00-

*Dumbbell (1×35/25), Backpack, or Bodyweight

Mayhem Mom Mods

4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Modified Star Plank
-rest 2:00-

*Dumbbell (1×35), Backpack, or Bodyweight