{"id":2595,"date":"2016-07-20T00:00:00","date_gmt":"2016-07-20T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2595"},"modified":"2016-07-19T22:36:39","modified_gmt":"2016-07-20T02:36:39","slug":"7-20-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/20\/7-20-16\/","title":{"rendered":"7-20-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/youtu.be\/gTb3alz0Z8k<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

The CrossFit Warm-up (No Measure)<\/h3>\n

3 rounds of 10-15 reps of:
\nSamson Stretch (15-30 seconds)
\nOverhead Squat with PVC
\nSit-ups
\nBack-extensions
\nPull-ups
\nDips<\/p>\n

Weightlifting<\/h3>\n

Back Squat (3-3-3-3-3)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

5 RFT<\/p>\n

5 x Pull-up (chest to bar)
\n
10 x Pistols (alternating)
\n
15 x Kettlebell swing (53\/35)<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/youtu.be\/gTb3alz0Z8k 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 Weightlifting Back Squat (3-3-3-3-3) Metcon Metcon (Time) 5 RFT 5 x Pull-up (chest to bar) 10 x Pistols (alternating) 15 x Kettlebell swing (53\/35)<\/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-2595","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2595","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=2595"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2595\/revisions"}],"predecessor-version":[{"id":2596,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2595\/revisions\/2596"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}