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“CFA Anywhere” WOD, June 28, 2025

“CFA Anywhere” – Sat, Jun 28

Warm Up

7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise

Athletes Notes

Strength (Checkmark)

4 sets
3 Goblet Lunge Matrix*
-rest :30-
15/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
30 Russian Twist**
-rest 2:00 b/t sets-

*Dumbbell (1×50/35) or Backpack
**Russian Twists can be Weighted

Matrix is as follows
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right

Athletes Notes

Score

This workout is scored on completion. Use the notes to mark as weighted or unweighted russian twists.

Workout Flow

3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist

Demo videos

Scaling

4 sets
3 Bodyweight Lunge Matrix
-rest :30-
12/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
20 Russian Twist
-rest 2:00 b/t sets-

*Dumbbell (1×35/25) or Backpack

Mayhem Mom Mods

4 sets
3 Goblet Lunge Matrix
-rest :30-
15/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
30 Modified Russian Twists
-rest 2:00 b/t sets-

*Dumbbell (1×35 or lighter) or Backpack

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