{"id":2312,"date":"2016-04-11T00:00:00","date_gmt":"2016-04-11T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2312"},"modified":"2016-04-10T22:13:59","modified_gmt":"2016-04-11T02:13:59","slug":"041116","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/11\/041116\/","title":{"rendered":"04\/11\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

Warm-up (No Measure)<\/h3>\n

20 x pvc dislocates
\n
10 x primal pull through
\n
10 x samson stretch ea. leg
\n
10 x squat and jump
\n
2 minutes jump rope
\n
2 minutes banded shoulder distraction ea. arm
\n
push press+push jerk+ split jerk demo and drills<\/p>\n

Weightlifting<\/h3>\n

push press+push jerk+split jerk (1-1-1-1-1)<\/h3>\n

Metcon<\/h3>\n

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)<\/h3>\n

10 Min AMRAP
\n5 Shoulder to Overhead 115# \/ 75#
\n10 Deadlifts 115# \/ 75#
\n15 Box Jumps 24″ \/ 20″<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 x pvc dislocates 10 x primal pull through 10 x samson stretch ea. leg 10 x squat and jump 2 minutes jump rope 2 minutes banded shoulder distraction ea. arm push press+push jerk+ split jerk demo and drills Weightlifting push press+push jerk+split jerk (1-1-1-1-1) Metcon CrossFit… Read More »04\/11\/16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2312","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2312"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2312\/revisions"}],"predecessor-version":[{"id":2313,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2312\/revisions\/2313"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}