{"id":2353,"date":"2016-04-25T00:00:00","date_gmt":"2016-04-25T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2353"},"modified":"2016-04-24T21:12:56","modified_gmt":"2016-04-25T01:12:56","slug":"monday-42516","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/25\/monday-42516\/","title":{"rendered":"Monday 4\/25\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

Mobility WOD
\n
https:\/\/youtu.be\/7TIP8eNJmMg<\/a><\/em><\/p>\n

Default Warm-Up 1 (No Measure)<\/h3>\n

10 Reps Each
\n
Wrist Circles (ea. direction)
\n
Shoulder Circles (ea. direction)
\n
Bend and Reach
\n
Torso Rotations
\n
Leg Swings (Front,Back,Sides)<\/p>\n

Walking Lunge with twist
\n
Spiderman Lunge
\n
2 min Jump Rope<\/p>\n

Weightlifting<\/h3>\n

Front Squat (2-2-2)<\/h3>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds and Reps)<\/h3>\n

7 min AMRAP:<\/p>\n

5 x Power Cleans (135#\/95#)
\n
10 x Pull-ups
\n
20 x Double Unders<\/p>\n

Rx+ = 185#\/135#<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up Mobility WOD https:\/\/youtu.be\/7TIP8eNJmMg Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Shoulder Circles (ea. direction) Bend and Reach Torso Rotations Leg Swings (Front,Back,Sides) Walking Lunge with twist Spiderman Lunge 2 min Jump Rope Weightlifting Front Squat (2-2-2) Metcon Metcon (AMRAP – Rounds and Reps) 7 min… Read More »Monday 4\/25\/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-2353","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2353","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=2353"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2353\/revisions"}],"predecessor-version":[{"id":2354,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2353\/revisions\/2354"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}