{"id":2466,"date":"2016-05-26T00:00:00","date_gmt":"2016-05-26T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2466"},"modified":"2016-05-25T22:52:06","modified_gmt":"2016-05-26T02:52:06","slug":"052616","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/26\/052616\/","title":{"rendered":"05\/26\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=V5jcPSxQZo0<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

run warm up 1 (No Measure)<\/h3>\n

Knee to chest
\n
Side Hurdle steps out
\n
Side Hurdle steps in
\n
Figure Four
\n
Walking Lunge with twist
\n
Walking toe touch
\n
Side steps
\n
High knees
\n
Butt kickers
\n
400m jog<\/p>\n

Weightlifting<\/h3>\n

Clean Complex (1-1-1-1-1-1-1)<\/h3>\n

power clean + front squat + clean<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds and Reps)<\/h3>\n

AMRAP10
\n
ladder up by 1’s<\/p>\n

Deadlift 315\/225
\n
barbell burpee (lateral)
\n
Run 100m<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=V5jcPSxQZo0 Warm-up run warm up 1 (No Measure) Knee to chest Side Hurdle steps out Side Hurdle steps in Figure Four Walking Lunge with twist Walking toe touch Side steps High knees Butt kickers 400m jog Weightlifting Clean Complex (1-1-1-1-1-1-1) power clean + front squat + clean Metcon Metcon… Read More »05\/26\/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-2466","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2466","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=2466"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2466\/revisions"}],"predecessor-version":[{"id":2467,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2466\/revisions\/2467"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}