{"id":2535,"date":"2016-06-14T00:00:00","date_gmt":"2016-06-14T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2535"},"modified":"2016-06-13T22:37:49","modified_gmt":"2016-06-14T02:37:49","slug":"061416","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/14\/061416\/","title":{"rendered":"06\/14\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

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

DU Faults<\/p>\n

https:\/\/www.youtube.com\/watch?v=dDWchJ-Td9M<\/a><\/p>\n

bonesaw<\/em><\/p>\n

Warm-up<\/h3>\n

Default Warm-Up 1 (No Measure)<\/h3>\n

10 Reps Each
\n
Wrist Circles (ea. direction)
\n
Elbow Circles (ea. direction)
\n
Shoulder Circles (ea. direction)
\n
Bend and Reach
\n
Torso Rotations
\n
Hip Rotations
\n
Leg Swings (Front,Back,Sides)
\n
Cossacks<\/p>\n

Walking Lunge with twist
\n
Spiderman Lunge
\n
2 min Jump Rope, Rowing, Jog 400m<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Reps)<\/h3>\n

3 minutes Max Effort<\/p>\n

Double Unders<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Reps)<\/h3>\n

Tabata Wall Ball Shots (0\/14)
\n
2 minutes rest
\n
Tabata Sit-ups
\n
2 minutes rest
\n
Tabata Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=vXQpQdKCdgQ DU Faults https:\/\/www.youtube.com\/watch?v=dDWchJ-Td9M bonesaw 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… Read More »06\/14\/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-2535","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2535","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=2535"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2535\/revisions"}],"predecessor-version":[{"id":2536,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2535\/revisions\/2536"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}