{"id":2543,"date":"2016-06-16T00:00:00","date_gmt":"2016-06-16T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2543"},"modified":"2016-06-15T22:36:40","modified_gmt":"2016-06-16T02:36:40","slug":"061616","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/06\/16\/061616\/","title":{"rendered":"06\/16\/16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/www.youtube.com\/watch?v=8VWOLgpasDQ<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Warm-up shoulder+hips (No Measure)<\/h3>\n

Rotational exercises x 10s
\n
10 x primal pull through
\n
10 x banded pull aparts
\n
10 x banded dislocates
\n
walking lunge with twists
\n
spiderman lunge<\/p>\n

Gymnastics<\/h3>\n

Strict Handstand Push-up (3 x Max Effort)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

For Time
\n
21-15-9<\/p>\n

Row Calorie
\n
Handstand push-up
\n
Ring Dip<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=8VWOLgpasDQ Warm-up Warm-up shoulder+hips (No Measure) Rotational exercises x 10s 10 x primal pull through 10 x banded pull aparts 10 x banded dislocates walking lunge with twists spiderman lunge Gymnastics Strict Handstand Push-up (3 x Max Effort) Metcon Metcon (Time) For Time 21-15-9 Row Calorie Handstand push-up Ring… Read More »06\/16\/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-2543","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2543","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=2543"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2543\/revisions"}],"predecessor-version":[{"id":2544,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2543\/revisions\/2544"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}