{"id":2369,"date":"2016-04-28T00:00:00","date_gmt":"2016-04-28T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2369"},"modified":"2016-04-27T22:14:05","modified_gmt":"2016-04-28T02:14:05","slug":"042816","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/28\/042816\/","title":{"rendered":"04\/28\/16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

this will be done in class
\n
https:\/\/www.youtube.com\/watch?v=JBHzXF-mVjY<\/a><\/em><\/p>\n

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

Rotational exercises
\n
10 x samson stretch each side<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

5 rounds for time<\/p>\n

20x DB Snatch (53\/35)
\n
20x Hand release push-up
\n
20x Wall Ball Shots
\n
2 minutes rest<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up this will be done in class https:\/\/www.youtube.com\/watch?v=JBHzXF-mVjY Warm-up (No Measure) Rotational exercises 10 x samson stretch each side Metcon Metcon (Time) 5 rounds for time 20x DB Snatch (53\/35) 20x Hand release push-up 20x Wall Ball Shots 2 minutes rest<\/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-2369","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2369","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=2369"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2369\/revisions"}],"predecessor-version":[{"id":2372,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2369\/revisions\/2372"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}