{"id":2667,"date":"2016-08-22T00:00:00","date_gmt":"2016-08-22T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2667"},"modified":"2016-08-21T22:47:03","modified_gmt":"2016-08-22T02:47:03","slug":"8-22-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/22\/8-22-16\/","title":{"rendered":"8-22-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2670110 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Pre Workout<\/h3>\n<p><em>For those of you with junkie elbows.<br \/>\n<br \/><a href=\"https:\/\/youtu.be\/0dgbCDtqdlI\" title=\"https:\/\/youtu.be\/0dgbCDtqdlI\">https:\/\/youtu.be\/0dgbCDtqdlI<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default Warm-Up 1 (No Measure)<\/h3>\n<p>10 Reps Each<br \/>\n<br \/>Wrist Circles (ea. direction)<br \/>\n<br \/>Elbow Circles (ea. direction)<br \/>\n<br \/>Shoulder Circles (ea. direction)<br \/>\n<br \/>Bend and Reach<br \/>\n<br \/>Torso Rotations<br \/>\n<br \/>Hip Rotations<br \/>\n<br \/>Leg Swings (Front,Back,Sides)<br \/>\n<br \/>Cossacks<\/p>\n<p>Walking Lunge with twist<br \/>\n<br \/>Spiderman Lunge<br \/>\n<br \/>20x Ring Row<br \/>\n<br \/>20x Push ups<br \/>\n<br \/>20x PVC OHS<br \/>\n<br \/>2 min Jump Rope, Rowing, Jog 400m<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Bench Press (1 Rep Max)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>5RFT<\/p>\n<p>5x Shoulder to Overhead (185\/125)<br \/>\n<br \/>10x Burpee<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout For those of you with junkie elbows. https:\/\/youtu.be\/0dgbCDtqdlI 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&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/22\/8-22-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">8-22-16<\/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-2667","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2667","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=2667"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2667\/revisions"}],"predecessor-version":[{"id":2668,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2667\/revisions\/2668"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}