29-January-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Calf Mobility

Shoulder Mobility

Dynamic Warm-up

– High Knee Hop

– Toy Soldiers

– Chicken Feet

– Walking Lunge

– Bear Crawl

– Inch Worm


Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
You can row 1200m instead of run.

To scale the MU, perform a pull-up then a dip.