<\/p>\n
<\/p>\n
Rotational Exercises x 10
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wrist
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elbow
\n
shoulder
\n
torso
\n
bend and reach
\n
hip
\n
leg swings
\n
ankle<\/p>\n
2 minutes jump rope<\/p>\n
10 min. AMRAP<\/p>\n
15 x WBS (14\/10) Thomasville CrossFit – CrossFit Warm-up Warmup Jump rope 1 (No Measure) Rotational Exercises x 10 wrist elbow shoulder torso bend and reach hip leg swings ankle 2 minutes jump rope Metcon Lurong WOD 4 2016 (AMRAP – Rounds and Reps) 10 min. AMRAP 15 x WBS (14\/10) 30 x KBS (53\/35) 30 x DURX+ WBS… Read More »10-3016<\/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-2804","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2804","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=2804"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2804\/revisions"}],"predecessor-version":[{"id":2805,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2804\/revisions\/2805"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n
30 x KBS (53\/35)
\n
30 x DU
RX+ WBS (20\/14), KBS (70\/53), DU x 60
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Scale WBS (10\/10@9′), KBS (35\/26), Singles x 60<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"