{"id":2603,"date":"2016-07-26T00:00:00","date_gmt":"2016-07-26T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2603"},"modified":"2016-07-25T22:50:04","modified_gmt":"2016-07-26T02:50:04","slug":"7-26-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/07\/26\/7-26-16\/","title":{"rendered":"7-26-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

https:\/\/youtu.be\/1h2TUz2eod4<\/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

Weightlifting<\/h3>\n

Bench Press (1-1-1-1-1)<\/h3>\n

Metcon<\/h3>\n

Metcon (AMRAP – Reps)<\/h3>\n

Tabata “Push-ups”<\/p>\n

20 seconds of work followed by 10 seconds of rest, performed for 8 rounds. Scored by the lowest amount performed in any one of the 8 rounds.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD https:\/\/youtu.be\/1h2TUz2eod4 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… Read More »7-26-16<\/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-2603","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2603","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=2603"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2603\/revisions"}],"predecessor-version":[{"id":2604,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2603\/revisions\/2604"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}