{"id":2694,"date":"2016-08-30T00:00:00","date_gmt":"2016-08-30T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2694"},"modified":"2016-08-29T23:14:01","modified_gmt":"2016-08-30T03:14:01","slug":"8-30-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/30\/8-30-16\/","title":{"rendered":"8-30-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

HS progression Pt.1
\n
https:\/\/www.youtube.com\/watch?v=RB__eF62fLQ<\/a>
\n
HS Progression Pt.2
\n
https:\/\/www.youtube.com\/watch?v=MKrCwq-NhNw<\/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

Gymnastics<\/h3>\n

Strict Pull-Ups (5 x 10)<\/h3>\n

weighted plank hold (Time)<\/h3>\n

weighted plank<\/p>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

5 RFT<\/p>\n

7 x HSPU
\n
250m Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout HS progression Pt.1 https:\/\/www.youtube.com\/watch?v=RB__eF62fLQ HS Progression Pt.2 https:\/\/www.youtube.com\/watch?v=MKrCwq-NhNw 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… Read More »8-30-16<\/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-2694","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2694","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=2694"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2694\/revisions"}],"predecessor-version":[{"id":2695,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2694\/revisions\/2695"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}