CrossFit Altius – CrossFit


## 3 Rounds of “Rowling”

Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

The buddy not on the rower will complete one of the active stretches below:

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog

Back Squat (2 x 10)

Moderate. No more than 15 mins to complete

Tread Water (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
*300 single unders

Cool Down

Banded Hammie stretch 1:00 per side

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