{"id":2671,"date":"2016-08-23T00:00:00","date_gmt":"2016-08-23T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2671"},"modified":"2016-08-23T07:10:23","modified_gmt":"2016-08-23T11:10:23","slug":"8-23-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/23\/8-23-16\/","title":{"rendered":"8-23-16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

Overhead squat mobility
\n
https:\/\/youtu.be\/icNOo-o7fZQ<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Overhead Squat Warm-up 1 (No Measure)<\/h3>\n

Foam Rolling x 10s<\/p>\n

Back
\n
Lats
\n
Glutes
\n
Quads front\/sides
\n
Calf<\/p>\n

Hip Mobility 2 min ea.
\n
PVC dislocates x20
\n
PVC OHSx10<\/p>\n

Weightlifting<\/h3>\n

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

Metcon<\/h3>\n

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

Amrap10<\/p>\n

5x OHS (135\/95)
\n
10x T2B
\n
20x DU<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout Overhead squat mobility https:\/\/youtu.be\/icNOo-o7fZQ Warm-up Overhead Squat Warm-up 1 (No Measure) Foam Rolling x 10s Back Lats Glutes Quads front\/sides Calf Hip Mobility 2 min ea. PVC dislocates x20 PVC OHSx10 Weightlifting Back Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Amrap10 5x OHS (135\/95) 10x T2B 20x… Read More »8-23-16<\/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-2671","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2671","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=2671"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2671\/revisions"}],"predecessor-version":[{"id":2675,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2671\/revisions\/2675"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}