{"id":2336,"date":"2016-04-20T00:00:00","date_gmt":"2016-04-20T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2336"},"modified":"2016-04-19T22:36:56","modified_gmt":"2016-04-20T02:36:56","slug":"042016","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/20\/042016\/","title":{"rendered":"04\/20\/16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

Any 2 parts will count Pre Warm-up
\n
https:\/\/www.youtube.com\/watch?v=hzozw2Aso3M<\/a><\/em><\/p>\n

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

500m row
\n
20 pass overs on foam roller for
\n
upper back
\n
quad
\n
IT band
\n
calf
\n
10 thorasic extensions on foam roller
\n
10 air squats with 3 sec pause in bottom of squat<\/p>\n

Weightlifting<\/h3>\n

Push Press (3×5)<\/h3>\n

70%1RM<\/em><\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

For Time
\n
500 meter row
\n
50 x Thrusters
\n
50x Pull-ups
Rx+ 75\/55 & C2B<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up Any 2 parts will count Pre Warm-up https:\/\/www.youtube.com\/watch?v=hzozw2Aso3M Warm-up (No Measure) 500m row 20 pass overs on foam roller for upper back quad IT band calf 10 thorasic extensions on foam roller 10 air squats with 3 sec pause in bottom of squat Weightlifting Push Press (3×5) 70%1RM Metcon Metcon… Read More »04\/20\/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-2336","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2336","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=2336"}],"version-history":[{"count":3,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2336\/revisions"}],"predecessor-version":[{"id":2339,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2336\/revisions\/2339"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}