<\/p>\n
https:\/\/www.youtube.com\/watch?v=eveYJP1indI<\/a><\/em><\/p>\n Rotational exersices 10 each 10 x pvc dislocates ~65-70%<\/em><\/p>\n 21-15-9<\/p>\n SDHP (95\/65) Thomasville CrossFit – CrossFit Pre Workout https:\/\/www.youtube.com\/watch?v=eveYJP1indI Warm-up Shoulder warmup A (No Measure) Rotational exersices 10 each wrist elbow shoulder torso hip bend and reach leg swings ankle 10 x pvc dislocates 10 x pvc tricep side bend 10 x banded pull aparts 10 x ring rows 10 x push ups Weightlifting Shoulder Press (10-10-10)… Read More »10-4-16<\/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-2811","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2811","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=2811"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2811\/revisions"}],"predecessor-version":[{"id":2813,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2811\/revisions\/2813"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Warm-up<\/h3>\n
Shoulder warmup A (No Measure)<\/h3>\n
\n
wrist
\n
elbow
\n
shoulder
\n
torso
\n
hip
\n
bend and reach
\n
leg swings
\n
ankle<\/p>\n
\n
10 x pvc tricep side bend
\n
10 x banded pull aparts
\n
10 x ring rows
\n
10 x push ups<\/p>\nWeightlifting<\/h3>\n
Shoulder Press (10-10-10)<\/h3>\n
Metcon<\/h3>\n
Metcon (Time)<\/h3>\n
\n
HSPU<\/p>\n","protected":false},"excerpt":{"rendered":"