{"id":2519,"date":"2016-06-07T00:00:00","date_gmt":"2016-06-07T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2519"},"modified":"2016-06-06T22:36:46","modified_gmt":"2016-06-07T02:36:46","slug":"060716","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/07\/060716\/","title":{"rendered":"06\/07\/16"},"content":{"rendered":"<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=pl-bGCY5ARU\" title=\"https:\/\/www.youtube.com\/watch?v=pl-bGCY5ARU\">https:\/\/www.youtube.com\/watch?v=pl-bGCY5ARU<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default Warm-Up 1 (No Measure)<\/h3>\n<p>10 Reps Each<br \/>\n<br \/>Wrist Circles (ea. direction)<br \/>\n<br \/>Elbow Circles (ea. direction)<br \/>\n<br \/>Shoulder Circles (ea. direction)<br \/>\n<br \/>Bend and Reach<br \/>\n<br \/>Torso Rotations<br \/>\n<br \/>Hip Rotations<br \/>\n<br \/>Leg Swings (Front,Back,Sides)<br \/>\n<br \/>Cossacks<\/p>\n<p>Walking Lunge with twist<br \/>\n<br \/>Spiderman Lunge<br \/>\n<br \/>2 min Jump Rope, Rowing, Jog 400m<\/p>\n<h3>Gymnastics<\/h3>\n<h3>Muscle-ups (max)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>7 minute AMRAP<\/p>\n<p>20x box jumps (24\/20)<br \/>\n<br \/>10x ring dips<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=pl-bGCY5ARU Warm-up Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Elbow Circles (ea. direction) Shoulder Circles (ea. direction) Bend and Reach Torso Rotations Hip Rotations Leg Swings (Front,Back,Sides) Cossacks Walking Lunge with twist Spiderman Lunge 2 min Jump Rope, Rowing, Jog 400m Gymnastics Muscle-ups (max)&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/07\/060716\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">06\/07\/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-2519","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2519","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=2519"}],"version-history":[{"count":3,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2519\/revisions"}],"predecessor-version":[{"id":2522,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2519\/revisions\/2522"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}