“CFA Anywhere” WOD, June 11, 2025

2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees

Athletes Notes

• High Knees
• Big Arm Circles
• Samson Lunge
• Glute Bridges
• Air Squats
• Inchworm to Pushup
• Box Step Up
• No Jump Burpee

3 sets
5 Wall Walk or 8 Feet Elevated Pike Walk
15 Box Jump or Box Step Up
30 Air Squat
15 Box Jump or Box Step Up
5 Wall Walk or 8 Feet Elevated Pike Walk
-rest 3 minutes between sets-

Athletes Notes

Score

This workout is scored on how quickly you complete each set of work. There are three scores.

Workout Flow

5 Wall Walk
15 Box Jump
30 Air Squat
15 Box Jump
5 Wall Walk

-rest 3:00-

5 Wall Walk
15 Box Jump
30 Air Squat
15 Box Jump
5 Wall Walk

-rest 3:00-

5 Wall Walk
15 Box Jump
30 Air Squat
15 Box Jump
5 Wall Walk

Demo videos

• Wall Walk
• Pike Walk – Feet Elevated
• Box Jump
• Box Step Up
• Air Squats

Scaling

3 sets
8 Seated Double Dumbbell Z Press (2×25/15)
12 Box Jump or Box Step Up
20 Air Squat
12 Box Jump or Box Step Up
8 Seated Double Dumbbell Z Press (2×25/15)
-rest 3 minutes between sets-

Mayhem Mom Mods

3 sets
8 Seated Double Dumbbell Z Press (2×15)
12 Box Jump or Box Step Up
20 Air Squat
12 Box Jump or Box Step Up
8 Seated Double Dumbbell Z Press (2×15)
-rest 3 minutes between sets-

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