{"id":2464,"date":"2016-05-25T00:00:00","date_gmt":"2016-05-25T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2464"},"modified":"2016-05-24T22:27:03","modified_gmt":"2016-05-25T02:27:03","slug":"052516","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/25\/052516\/","title":{"rendered":"05\/25\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=ETO5PLzgmNY<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Shoulder warmup A (No Measure)<\/h3>\n

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

10 x pvc dislocates
\n
10 x pvc bent over row, slow tempo
\n
10 x pvc behind the neck press, slow tempo<\/p>\n

Weightlifting<\/h3>\n

Push Press (3-3-3)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

21-15-9<\/p>\n

HSPU
\n
T2B<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=ETO5PLzgmNY Warm-up Shoulder warmup A (No Measure) Rotational exersices 10 each wrist elbow shoulder torso hip bend and reach leg swings ankle 10 x pvc dislocates 10 x pvc bent over row, slow tempo 10 x pvc behind the neck press, slow tempo Weightlifting Push Press (3-3-3) Metcon Metcon… Read More »05\/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-2464","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2464","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=2464"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2464\/revisions"}],"predecessor-version":[{"id":2465,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2464\/revisions\/2465"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}