“CFA Anywhere” WOD, March 18, 2025

“CFA Anywhere” – Tue, Mar 18

Warm Up

2-3 Rounds
10 Scap Push Up
5 (per side) World’s Greatest Stretch
:15 (per side) Single Leg Glute Bridge Hold

Athletes Notes

Bodyweight and Minimal: Malahide Castle (Checkmark)

4 sets
8 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
15 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:30 RKC Plank
-rest 2:00 b/t sets-

Athletes Notes

Score

This workout is scored for completion. You can use the athlete notes to record weights.

Workout Flow

8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank
-rest 2:00-

8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank

Demo videos

Scaling

4 sets
6 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
10 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:20 RKC Plank
-rest 2:00 b/t sets-

Mayhem Mom Mods

4 sets
8 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
15 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:30 Boat Hold
-rest 2:00 b/t sets-