{"id":2523,"date":"2016-06-08T00:00:00","date_gmt":"2016-06-08T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2523"},"modified":"2016-06-08T07:12:40","modified_gmt":"2016-06-08T11:12:40","slug":"060816","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/08\/060816\/","title":{"rendered":"06\/08\/16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=2jlEW8H3rwo<\/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

Metcon<\/h3>\n

Metcon (AMRAP – Reps)<\/h3>\n

AMREP<\/p>\n

with a running clock,
\n
10minutes-run 1mile + max reps Deadlift (225\/155)
\n
1 minute rest
\n
6 minutes – run 800m + max reps PCL (135\/95
\n
1 minute rest
\n
4 minutes – run 400m +max reps FSQ (95\/65)<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=2jlEW8H3rwo 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 Metcon Metcon (AMRAP – Reps) AMREP with a running clock, 10minutes-run 1mile +… Read More »06\/08\/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-2523","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2523","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=2523"}],"version-history":[{"count":3,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2523\/revisions"}],"predecessor-version":[{"id":2526,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2523\/revisions\/2526"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}