{"id":2385,"date":"2016-05-03T00:00:00","date_gmt":"2016-05-03T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2385"},"modified":"2016-05-02T13:12:21","modified_gmt":"2016-05-02T17:12:21","slug":"050316","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/03\/050316\/","title":{"rendered":"05\/03\/16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

Warmup Jump rope 1 (No Measure)<\/h3>\n

Rotational Exercises x 10
\n
wrist
\n
elbow
\n
shoulder
\n
torso
\n
bend and reach
\n
hip
\n
leg swings
\n
ankle<\/p>\n

2 minutes jump rope<\/p>\n

Weightlifting<\/h3>\n

Snatch segment pull (5 sets)<\/h3>\n

pausing for 3 seconds @
\n
1″, knee, hip,finish<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds)<\/h3>\n

12 minute EMOM with alternating rounds
\n
10x power snatch (75\/55)
\n
15x abmat sit-up
\n
30x double unders<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=jUeMFbY6Q4U<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up Warmup Jump rope 1 (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso bend and reach hip leg swings ankle 2 minutes jump rope Weightlifting Snatch segment pull (5 sets) pausing for 3 seconds @ 1″, knee, hip,finish Metcon Metcon (AMRAP – Rounds) 12 minute EMOM with alternating rounds… Read More »05\/03\/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-2385","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2385","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=2385"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2385\/revisions"}],"predecessor-version":[{"id":2387,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2385\/revisions\/2387"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}