<\/p>\n
<\/p>\n
https:\/\/www.youtube.com\/watch?v=cq64hxZMJbc<\/a><\/p>\n This video is a little piece on sleeping positions. Something to think about.<\/em><\/p>\n 3 rounds of 10-15 reps of: 15 minute AMREP<\/p>\n 50x Chest to Bar Pull-ups Plank: RX=25\/15 SC= BW<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Thomasville CrossFit – CrossFit Mobility WOD https:\/\/www.youtube.com\/watch?v=cq64hxZMJbc This video is a little piece on sleeping positions. Something to think about. Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Gymnastics Strict Pull-Ups (3 x max efforts) Metcon Team Gymnasty (AMRAP… Read More »06\/20\/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-2550","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2550","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=2550"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2550\/revisions"}],"predecessor-version":[{"id":2551,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2550\/revisions\/2551"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Warm-up<\/h3>\n
The CrossFit Warm-up (No Measure)<\/h3>\n
\nSamson Stretch (15-30 seconds)
\nOverhead Squat with PVC
\nSit-ups
\nBack-extensions
\nPull-ups
\nDips<\/p>\nGymnastics<\/h3>\n
Strict Pull-Ups (3 x max efforts)<\/h3>\n
Metcon<\/h3>\n
Team Gymnasty (AMRAP – Reps)<\/h3>\n
\n
50x Pistols
\n
50x Toes to Bar
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50x Handstand Push-ups
\n
50x Box Jumps (24\/20)
1 team member must be in forearm plank at all times when work is being done.
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Scaled= Ring Row, Air Squat, Sit-ups, Push-ups, Box Jumps<\/p>\n