{"id":2380,"date":"2016-05-02T00:00:00","date_gmt":"2016-05-02T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2380"},"modified":"2016-05-01T22:28:50","modified_gmt":"2016-05-02T02:28:50","slug":"050216","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/02\/050216\/","title":{"rendered":"05\/02\/16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

https:\/\/www.youtube.com\/watch?v=g-mBaHx6Gn4&feature=share<\/a><\/em><\/p>\n

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

Rotational Exercises X 10s
\n
Wrist
\n
Elbow
\n
Shoulder
\n
Torso
\n
Bend & reach
\n
Hips
\n
Legs
\n
Ankle<\/p>\n

10 reps each
\n
Pull up
\n
Press barbell
\n
Squat barbell<\/p>\n

Weightlifting<\/h3>\n

Push Press (3sets 5 resps)<\/h3>\n

Metcon<\/h3>\n

Fran (Time)<\/h3>\n

21-15-9
\nThrusters, 95# \/ 65#
\nPull-ups<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up https:\/\/www.youtube.com\/watch?v=g-mBaHx6Gn4&feature=share Warm-up (No Measure) Rotational Exercises X 10s Wrist Elbow Shoulder Torso Bend & reach Hips Legs Ankle 10 reps each Pull up Press barbell Squat barbell Weightlifting Push Press (3sets 5 resps) Metcon Fran (Time) 21-15-9 Thrusters, 95# \/ 65# Pull-ups<\/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-2380","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2380","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=2380"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2380\/revisions"}],"predecessor-version":[{"id":2382,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2380\/revisions\/2382"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}