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“CFA Anywhere” WOD, May 28, 2024

“CFA Anywhere” – Tue, May 28

Warm Up

2 rounds
20 seconds of Standing Marches
20 seconds of Jumping Jacks
20 seconds of Inchworms to Hollow

Athletes Notes

Bodyweight + Minimal: Stretching Flow (BEFORE METCON) (Checkmark)

Complete this BEFORE the workout to get the blood flowing and body feeling a bit less sore after yesterdays Half (or full) Murph

2 Rounds (8 minutes)
:30 Elevated Hamstring Stretch (left)
:30 Elevated Hamstring Stretch (right)
:30 Couch Stretch (left)
:30 Couch Stretch (right)
:30 Pigeon Stretch (left)
:30 Pigeon Stretch (right)
:30 Paused Scorpion Stretch (left)
:30 Paused Scorpion Stretch (right)

Athletes Notes

Bodyweight + Minimal: “Some Gave All” (Checkmark)

EMOM 16 Minutes:
Minute 1: 20 Sit Ups
Minute 2: 40 Line Hops OR 40 Double Unders OR 80 Single Unders
Minute 3: 60 second Hollow Hold
Minute 4: Rest

Athletes Notes


  • Today’s scoring will just be a checkbox!!

Workout Strategy and Flow

  • Coming off of Half Murph yesterday (or full Murph if you hopped over to another track for that) we are going to give our bodies a rest and just hit this cardio and core session today.
  • Please be sure that you enjoy the flow session before this. Especially if you are feeling tight and sore from yesterday, this flow will help get your body and blood flow going to you can start to feel better sooner.
  • IF you cannot finish the sit ups and line hops/jump rope in less than 50 seconds each, then scale back the reps to ensure you have at least 10 seconds of rest/transition. The hollow hold is the only one I want you going to the FULL 60 seconds for.

0:00 – 1:00 20 sit ups, rest and transition in time remaining
1:00 – 2:00 40 line hops, rest and transition in time remaining
2:00 – 3:00 60 second hollow hold
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
12:00 – 16:00 Repeat for set 4

Demo Videos



EMOM 16 Minutes:
Minute 1: 15 Quarter Sit Ups
Minute 2: 40 Object Toe Taps or Jumping Jacks
Minute 3: 40 second Boat Hold
Minute 4: Rest

Mayhem Moms

EMOM 16 Minutes:
Minute 1: 20 Quarter Sit Ups
Minute 2: 40 Slow and Controlled Line Hops
Minute 3: 60 second Boat Hold
Minute 4: Rest