“CFA Anywhere” WOD, March 26, 2025

“CFA Anywhere” – Wed, Mar 26

Warm Up

5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
20 Runner Crunch

Athletes Notes

Bodyweight and Minimal: Numbuh Two (Checkmark)

4 sets
10 alt Dumbbell Renegade Row (2×50/35) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (50/35) OR Backpack)
-rest :30-
30 Forearm Mountain Climbers (2 count)
-rest :30-
40 alt Shoulder Elevated Glute Marches
-rest 2:00 b/t sets-

Athletes Notes

Score

This workout is scored on completion. Use the checkbox!

Workout Flow

10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)

Demo Videos

Scaling

4 sets
6 alt Dumbbell Renegade Row (2×35/25) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (35/25) OR Backpack)
-rest :30-
20 Mountain Climber
-rest :30-
30 alt Glute March
-rest 2:00 b/t sets-

Mayhem Mom Mods

4 sets
10 alt Dumbbell Renegade Row (2×35) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (35) OR Backpack)
-rest :30-
30 Modified Mountain Climber
-rest :30-
40 alt Shoulder Elevated Glute Marches
-rest 2:00 b/t sets-

*Use lighter DB if needed.