{"id":2443,"date":"2016-05-17T00:00:00","date_gmt":"2016-05-17T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2443"},"modified":"2016-05-16T22:12:39","modified_gmt":"2016-05-17T02:12:39","slug":"0517","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/17\/0517\/","title":{"rendered":"05\/17"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=UCF0T6t_1AU<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

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

3 rounds of 10-15 reps of:
\nSamson Stretch (15-30 seconds)
\nOverhead Squat with PVC
\nSit-ups
\nBack-extensions
\nPull-ups
\nDips<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

5 rounds for time<\/p>\n

500m row
\n
15 x burpees
\n
10x front squat 155\/105<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=UCF0T6t_1AU Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (Time) 5 rounds for time 500m row 15 x burpees 10x front squat 155\/105<\/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-2443","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2443","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=2443"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2443\/revisions"}],"predecessor-version":[{"id":2444,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2443\/revisions\/2444"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}