{"id":2577,"date":"2016-07-08T00:00:00","date_gmt":"2016-07-08T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2577"},"modified":"2016-07-07T23:12:04","modified_gmt":"2016-07-08T03:12:04","slug":"7-8-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/08\/7-8-16\/","title":{"rendered":"7-8-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/youtu.be\/IKlDKebXEfk<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Warmup Jump rope 1 (No Measure)<\/h3>\n

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

2 minutes jump rope<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

3RFT<\/p>\n

5 X Muscle Ups
\n
25 X Wall Ball Shots
\n
50 X Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/youtu.be\/IKlDKebXEfk Warm-up Warmup Jump rope 1 (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso bend and reach hip leg swings ankle 2 minutes jump rope Metcon Metcon (Time) 3RFT 5 X Muscle Ups 25 X Wall Ball Shots 50 X Double Unders<\/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-2577","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2577","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=2577"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2577\/revisions"}],"predecessor-version":[{"id":2578,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2577\/revisions\/2578"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2577"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}