{"id":2531,"date":"2016-06-13T00:00:00","date_gmt":"2016-06-13T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2531"},"modified":"2016-06-12T21:27:11","modified_gmt":"2016-06-13T01:27:11","slug":"061316","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/13\/061316\/","title":{"rendered":"06\/13\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=ULj-K0DsjPE<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

medball clean warmup (No Measure)<\/h3>\n

Rotational Exercises x 10
\n
wrist
\n
elbow
\n
shoulder
\n
torso
\n
hip
\n
leg swings
\n
ankle
\n
cossacks<\/p>\n

10 x medicine ball clean
\n
10 x medicine OH lunge<\/p>\n

Weightlifting<\/h3>\n

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

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

For Time
\n
10-8-6-4-2
\n
Ground to Overhead (135\/95)
\n
between each set of G2O perform 1 round of Cindy
\n
5 x pull-ups
\n
10 x push-ups
\n
15 x air squats<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=ULj-K0DsjPE Warm-up medball clean warmup (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso hip leg swings ankle cossacks 10 x medicine ball clean 10 x medicine OH lunge Weightlifting Bench Press (3-3-3) Metcon Metcon (Time) For Time 10-8-6-4-2 Ground to Overhead (135\/95) between each set of G2O… Read More »06\/13\/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-2531","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2531","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=2531"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2531\/revisions"}],"predecessor-version":[{"id":2532,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2531\/revisions\/2532"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}