{"id":2597,"date":"2016-07-21T00:00:00","date_gmt":"2016-07-21T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2597"},"modified":"2016-07-20T22:42:23","modified_gmt":"2016-07-21T02:42:23","slug":"7-21-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/21\/7-21-16\/","title":{"rendered":"7-21-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

mobility<\/h3>\n

https:\/\/youtu.be\/A2E3SbCUz34<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Default Warm-Up 1 (No Measure)<\/h3>\n

10 Reps Each
\n
Wrist Circles (ea. direction)
\n
Elbow Circles (ea. direction)
\n
Shoulder Circles (ea. direction)
\n
Bend and Reach
\n
Torso Rotations
\n
Hip Rotations
\n
Leg Swings (Front,Back,Sides)
\n
Cossacks<\/p>\n

Walking Lunge with twist
\n
Spiderman Lunge
\n
20x Ring Row
\n
20x Push ups
\n
20x PVC OHS
\n
2 min Jump Rope, Rowing, Jog 400m<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Rounds and Reps)<\/h3>\n

EMOM12 alternatin rds<\/p>\n

Rope Climb x 2
\n
Wall Climbers x 4
\n
Box Jump(30\/24) x 8<\/p>\n

Gymnastics<\/h3>\n

Max Height Box Jump (Distance)<\/h3>\n

Max Height Box Jump<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit mobility https:\/\/youtu.be\/A2E3SbCUz34 Warm-up Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Elbow Circles (ea. direction) Shoulder Circles (ea. direction) Bend and Reach Torso Rotations Hip Rotations Leg Swings (Front,Back,Sides) Cossacks Walking Lunge with twist Spiderman Lunge 20x Ring Row 20x Push ups 20x PVC OHS 2 min… Read More »7-21-16<\/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-2597","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2597","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=2597"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2597\/revisions"}],"predecessor-version":[{"id":2598,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2597\/revisions\/2598"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}