<\/p>\n
<\/p>\n
Running prep video 10min. Knee to chest For Time<\/p>\n 1K Row Thomasville CrossFit – CrossFit Pre Workout Running prep video 10min. https:\/\/youtu.be\/01h9SFf0VNA Warm-up run warm up 1 (No Measure) Knee to chest Side Hurdle steps out Side Hurdle steps in Figure Four Walking Lunge with twist Walking toe touch Side steps High knees Butt kickers 400m jog Metcon Metcon (Time) For Time 1K Row 100x Box… Read More »8-24-16<\/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-2676","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2676","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=2676"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2676\/revisions"}],"predecessor-version":[{"id":2677,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2676\/revisions\/2677"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n
https:\/\/youtu.be\/01h9SFf0VNA<\/a><\/em><\/p>\nWarm-up<\/h3>\n
run warm up 1 (No Measure)<\/h3>\n
\n
Side Hurdle steps out
\n
Side Hurdle steps in
\n
Figure Four
\n
Walking Lunge with twist
\n
Walking toe touch
\n
Side steps
\n
High knees
\n
Butt kickers
\n
400m jog<\/p>\nMetcon<\/h3>\n
Metcon (Time)<\/h3>\n
\n
100x Box Jumps
\n
1 Mile Run<\/p>\n","protected":false},"excerpt":{"rendered":"