{"id":2635,"date":"2016-08-11T00:00:00","date_gmt":"2016-08-11T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2635"},"modified":"2016-08-11T06:51:08","modified_gmt":"2016-08-11T10:51:08","slug":"8-11-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/11\/8-11-16\/","title":{"rendered":"8-11-16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Mobility WOD<\/h3>\n

Warm-up<\/h3>\n

The 7’s Warm-Up (No Measure)<\/h3>\n

The 7’s Warm-Up
\n
1. Hips only
\n
2. Half slide – Legs only
\n
3. Half slide – Legs+hips
\n
4. Half slide – Legs+hips+arms
\n
5. Full slide – Legs
\n
6. Full slide – Legs + hips
\n
7. Full slide – Legs+hips+arms…row it out for 60 seconds<\/p>\n

*Perform 7’s at an 18-26 stroke rate
\n
**7 reps of each movement<\/p>\n

Metcon<\/h3>\n

Metcon (4 Rounds for time)<\/h3>\n

Row 500m x 4 RDS<\/p>\n

Rest as needed.<\/p>\n

Metcon<\/h3>\n

10 min Row (Distance)<\/h3>\n

10 minutes max distance row<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Mobility WOD Warm-up The 7’s Warm-Up (No Measure) The 7’s Warm-Up 1. Hips only 2. Half slide – Legs only 3. Half slide – Legs+hips 4. Half slide – Legs+hips+arms 5. Full slide – Legs 6. Full slide – Legs + hips 7. Full slide – Legs+hips+arms…row it out for 60… Read More »8-11-16<\/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-2635","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2635","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=2635"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2635\/revisions"}],"predecessor-version":[{"id":2637,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2635\/revisions\/2637"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}