CrossFit Indian Trail – CrossFit
In the hole front squat (5×4 )
4 DEEP In the Hole Front Squat @ 5.5/10 RPE
4 DEEP In the Hole Front Squat @ 6/10 RPE
4 DEEP In the Hole Front Squat @ 6.5/10 RPE
(2x) 4 DEEP In the Hole Front Squat @ 7.0/10 RPE
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
Hawaii (Time)
4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)
Rx+ as written with vest
Rx as written no vest