{"id":2850,"date":"2016-10-13T00:00:00","date_gmt":"2016-10-13T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2850"},"modified":"2016-10-12T22:47:13","modified_gmt":"2016-10-13T02:47:13","slug":"10-13-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/13\/10-13-16\/","title":{"rendered":"10-13-16"},"content":{"rendered":"

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

The 7’s Warm-Up (No Measure)<\/h3>\n

The 7’s Warm-Up
\n
1. Hips only
\n
2. Half slide – Legs only
\n
3. Half slide – Legs+hips
\n
4. Half slide – Legs+hips+arms
\n
5. Full slide – Legs
\n
6. Full slide – Legs + hips
\n
7. Full slide – Legs+hips+arms…row it out for 60 seconds<\/p>\n

*Perform 7’s at an 18-26 stroke rate
\n
**7 reps of each movement<\/p>\n

Metcon<\/h3>\n

Metcon (AMRAP – Reps)<\/h3>\n

Partner WoD<\/p>\n

3 RD 6min AMREP
\n
Row Distance
\n
Alternating singles
\n
Plank Hold<\/p>\n

One partner will be working at each movement at the same time. You have 2 minutes to perform as many reps as possible but only as long as your plank athlete is holding plank. Each athlete will switch movements every 2 minutes. Your team score is the combined distance rowed in meters and the amount of singles performed.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up The 7’s Warm-Up (No Measure) The 7’s Warm-Up 1. Hips only 2. Half slide – Legs only 3. Half slide – Legs+hips 4. Half slide – Legs+hips+arms 5. Full slide – Legs 6. Full slide – Legs + hips 7. Full slide – Legs+hips+arms…row it out for 60 seconds *Perform… Read More »10-13-16<\/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-2850","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2850","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=2850"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2850\/revisions"}],"predecessor-version":[{"id":2852,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2850\/revisions\/2852"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}