CrossFit Adaptation – CrossFit
A: Metcon (No Measure)
Double Under Practice
Level 1: High Hops
Level 2: Slow Singles
Level 3: Single, Single, Double
Level 4: Consecutive Double Unders
Level 99: Triple Unders
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
C: Doubles-unders at 30-25-20-15-10
M: Single-unders 75-60-45-30-15
C: Strict Pull-Up Cascade (Time)
10-9-8-7-6-5-4-3-2-1
Strict Unbroken Pull-Up.
Rest as needed.
C: 5-4-3-2-1-5-4-3-2-1
M: 4-3-2-1-4-3-2-1 feet supported pull, no feet negative