{"id":2746,"date":"2016-09-19T00:00:00","date_gmt":"2016-09-19T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2746"},"modified":"2016-09-18T22:20:51","modified_gmt":"2016-09-19T02:20:51","slug":"9-19-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/19\/9-19-16\/","title":{"rendered":"9-19-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

https:\/\/youtu.be\/uNzlUHwqPpo<\/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

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

100x Double Unders<\/p>\n

Metcon<\/h3>\n

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

AMRAP12<\/p>\n

10x Burpee
\n
25x Double Under<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout https:\/\/youtu.be\/uNzlUHwqPpo 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 20x Push ups 20x PVC OHS 2… Read More »9-19-16<\/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-2746","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2746","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=2746"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2746\/revisions"}],"predecessor-version":[{"id":2747,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2746\/revisions\/2747"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}