What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. —Angela Hart, "Rowing Technique," CFJWatch Rowing
Complete as many rounds as possible in 30 minutes of:
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post rounds completed to comments.
Compare to 200118.
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.
Complete as many rounds as possible in 20 minutes of:
2 rounds of Modified Cindy
1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.