Josh and Fran are both recovering from surgeries (to improve injuries sustained prior to CrossFit!), but have been coming to the gym just as often as they did before. It’s great how athletes are able to work with their coaches to modify movements and still get in a great workout! Infinitely scaleable!

 

Strength
Three sets

Dumbbell Walking Lunge (20 steps @ 1010)
Go as heavy as you can while holding a steady tempo and not stopping for all 20 steps

Rest 60 seconds

Plank Hold (30-45 seconds each side)
Default will be on the elbows
Side plank, 30-45 seconds each side

Rest 60 seconds

 

Conditioning

For Time:
400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.