<\/p>\n
<\/p>\n
Rotational Exercises x 10s
\n
Wrist
\n
Elbow
\n
Shoulder
\n
Torso
\n
Bend & Reach
\n
Leg swings
\n
Ankles
\n
Cossacks<\/p>\n
Group hip mobility 5 minutes<\/p>\n
PVC Shoulder Dislocates
\n
PVC Overhead Squats<\/p>\n
AMRAP<\/p>\n
3 minute AMRAP
\n
2 rounds
\n
6 x Overhead Lunges (65\/45)
\n
6 x pull-ups<\/p>\n
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 8.
\n
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 10.
\n
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
\n
Follow the same pattern until you fail to complete both rounds within 3 minutes.<\/p>\n","protected":false},"excerpt":{"rendered":"
Thomasville CrossFit – CrossFit Mobility WOD Warm-up Overhead Squat Warm-up 1 (No Measure) Rotational Exercises x 10s Wrist Elbow Shoulder Torso Bend & Reach Leg swings Ankles Cossacks Group hip mobility 5 minutes PVC Shoulder Dislocates PVC Overhead Squats Weightlifting Snatch Balance (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3 minute AMRAP 2… Read More »07\/01\/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-2568","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2568","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=2568"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2568\/revisions"}],"predecessor-version":[{"id":2569,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2568\/revisions\/2569"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}