{"id":2515,"date":"2016-06-03T00:00:00","date_gmt":"2016-06-03T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2515"},"modified":"2016-06-02T22:12:22","modified_gmt":"2016-06-03T02:12:22","slug":"060316","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/03\/060316\/","title":{"rendered":"06\/03\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=14Y-MU4o0ws<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

The 7’s Warm-Up (No Measure)<\/h3>\n

The 7’s Warm-Up
\n
1. Hips only
\n
2. Half slide – Legs only
\n
3. Half slide – Legs+hips
\n
4. Half slide – Legs+hips+arms
\n
5. Full slide – Legs
\n
6. Full slide – Legs + hips
\n
7. Full slide – Legs+hips+arms…row it out for 60 seconds<\/p>\n

*Perform 7’s at an 18-26 stroke rate
\n
**7 reps of each movement<\/p>\n

Gymnastics<\/h3>\n

Strict Pull-Ups (3 x max effort)<\/h3>\n

Metcon<\/h3>\n

2k Row (Time)<\/h3>\n

Max Effort 2k Row<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

For Time<\/p>\n

Buy-in: 1k row
\n
5 Rounds
\n
10x pull-ups
\n
10x burpees<\/p>\n

Buy-out: 100 Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=14Y-MU4o0ws Warm-up The 7’s Warm-Up (No Measure) The 7’s Warm-Up 1. Hips only 2. Half slide – Legs only 3. Half slide – Legs+hips 4. Half slide – Legs+hips+arms 5. Full slide – Legs 6. Full slide – Legs + hips 7. Full slide – Legs+hips+arms…row it out for… Read More »06\/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-2515","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2515","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=2515"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2515\/revisions"}],"predecessor-version":[{"id":2516,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2515\/revisions\/2516"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}