“CFA Anywhere” WOD, March 14, 2025

3 Rounds:
5/side Elbow to Floor Stretch
3 Push Up to Downward Dog
5/side Bird Dog
:15 Jumping Jacks

Athletes Notes

• Elbow to Floor Stretch with Rotation
• Push Up to Downward Dog
• Bird Dog
• Jumping Jacks

For Time
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
100 Alternating Box Step Overs (24/20) or Alternating Step Ups
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups

Athletes Notes

Score

• This workout is scored based on how quickly you can complete the work.

Workout Flow

*At 3,2,1 Begin:

20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
100 Alternating Box Step Overs or Alternating Step Ups
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups

Demo Videos

• Sit Ups
• Burpees
• Box Step Over
• Step Up

Scaling

16 Abmat Sit Ups
24 Burpees OR No Push Up Burpee
16 Abmat Sit Ups
80 Alternating Box Step Overs (24/20) or Alternating Step Ups
16 Abmat Sit Ups
24 Burpees OR No Push Up Burpee
16 Abmat Sit Ups

Mayhem Mom Mods

20 Quarter Sit Ups
30 No Push Up Burpee
20 Quarter Sit Ups
100 Alternating Box Step Overs (24/20) or Alternating Step Ups
20 Quarter Sit Ups
30 No Push Up Burpee
20 Quarter Sit Ups

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!