{"id":2740,"date":"2016-09-16T00:00:00","date_gmt":"2016-09-16T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2740"},"modified":"2016-09-15T23:18:19","modified_gmt":"2016-09-16T03:18:19","slug":"9-16-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/16\/9-16-16\/","title":{"rendered":"9-16-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2758690 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Pre Workout<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/Un1PDhrU3h0\" title=\"https:\/\/youtu.be\/Un1PDhrU3h0\">https:\/\/youtu.be\/Un1PDhrU3h0<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default warm-up 2 (No Measure)<\/h3>\n<p>10-15 passes in the foam roller.<\/p>\n<p>Back<br \/>\n<br \/>Armpit<br \/>\n<br \/>Glutes<br \/>\n<br \/>Inner thigh<br \/>\n<br \/>Hamstring<br \/>\n<br \/>Quad<br \/>\n<br \/>Outer quad<br \/>\n<br \/>Calf<\/p>\n<p>Rotational Exerxiaes x 10<br \/>\n<br \/>Wrist<br \/>\n<br \/>Elbow<br \/>\n<br \/>Shoulder<br \/>\n<br \/>Torso<br \/>\n<br \/>Hips<br \/>\n<br \/>Bend and reach<br \/>\n<br \/>Leg swing<br \/>\n<br \/>Cossacks<br \/>\n<br \/>Ankles<\/p>\n<h3>Weightlifting<\/h3>\n<h3>Front Squat (1-1-1)<\/h3>\n<p><em>~95-100+&#37; 1RM<\/em><\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP12<\/p>\n<p>100m Farmers Carry (53\/35)<br \/>\n<br \/>20x Wall Ball Shots (20\/14)<br \/>\n<br \/>10x Plank Row w\/ Dumbbell (pick weight)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout https:\/\/youtu.be\/Un1PDhrU3h0 Warm-up Default warm-up 2 (No Measure) 10-15 passes in the foam roller. Back Armpit Glutes Inner thigh Hamstring Quad Outer quad Calf Rotational Exerxiaes x 10 Wrist Elbow Shoulder Torso Hips Bend and reach Leg swing Cossacks Ankles Weightlifting Front Squat (1-1-1) ~95-100+&#37; 1RM Metcon Metcon (AMRAP &#8211;&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/16\/9-16-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">9-16-16<\/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-2740","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2740","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=2740"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2740\/revisions"}],"predecessor-version":[{"id":2741,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2740\/revisions\/2741"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}