{"id":2752,"date":"2016-09-20T00:00:00","date_gmt":"2016-09-20T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2752"},"modified":"2016-09-19T22:31:15","modified_gmt":"2016-09-20T02:31:15","slug":"9-20-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/20\/9-20-16\/","title":{"rendered":"9-20-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

https:\/\/youtu.be\/eveYJP1indI<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Warm-up Press (No Measure)<\/h3>\n

Rotational exercises x 10
\n
Wrist
\n
Elbow
\n
Shoulder
\n
Torso
\n
Hip
\n
Bend & reach
\n
Leg swings
\n
Ankle
\n
Cossack<\/p>\n

PVC pass through
\n
PVC press
\n
Push-ups<\/p>\n

Weightlifting<\/h3>\n

Push Press (1-1-1)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

21-15-9<\/p>\n

KBS (53\/35)
\n
HSPU
RX+ 70\/53 & deficit HSPU<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout https:\/\/youtu.be\/eveYJP1indI Warm-up Warm-up Press (No Measure) Rotational exercises x 10 Wrist Elbow Shoulder Torso Hip Bend & reach Leg swings Ankle Cossack PVC pass through PVC press Push-ups Weightlifting Push Press (1-1-1) Metcon Metcon (Time) 21-15-9 KBS (53\/35) HSPURX+ 70\/53 & deficit HSPU<\/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-2752","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2752","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=2752"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2752\/revisions"}],"predecessor-version":[{"id":2753,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2752\/revisions\/2753"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}