“CFA Anywhere” WOD, March 21, 2025

3 rounds:
10 Pike Shoulder Taps
3 Push Up to Down Dog
1 Wall Walk or Pike Walk
5 Dynamic Squat
3 X Jumps

Athletes Notes

• Pike Shoulder Taps
• Push Up to Downward Dog
• Wall Walk
• Dynamic Squat Stretch
• X-Jumps

15 minute AMRAP
3 Wall Walk OR Feet Elevated Pike Walk
12 Dumbbell Snatch (50/35) OR Backpack Russian Swing
15 Box Jump Up/Step Downs (24/20)

* at consistent effort. Goal is repeatable sets. Try and keep them all within 10 sec of each other.

Athletes Notes

Score

• This workout is based on how many rounds and reps are completed.

Workout Flow

3 Wall Walk
12 DB Snatch
15 Box Jump
3 Wall Walk
12 DB Snatch
15 Box Jump
3 Wall Walk
12 DB Snatch
15 Box Jump
… etc. repeating the sequence until the 15:00 is up.

Demo Videos

• Wall Walk
• Feet Elevated Pike Walk
• Dumbbell Snatch
• Backpack Russian Swings
• Step Up to Surface
• Box Jump

Scaling

15 minute AMRAP
3 Feet Elevated Pike Walk
9 Dumbbell Snatch (35/25) OR Backpack Russian Swing
12 Box Step Up/Step Downs (24/20)

Mayhem Mom Mods

15 minute AMRAP
3 Feet Elevated Pike Walk
12 Single Dumbbell Hang Snatch OR Backpack Russian Swing
15 Box Jump Up/Step Downs or Step Up/Step Downs (24/20)

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