{"id":2874,"date":"2016-10-19T00:00:00","date_gmt":"2016-10-19T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2874"},"modified":"2016-10-18T22:47:15","modified_gmt":"2016-10-19T02:47:15","slug":"10-19-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/19\/10-19-16\/","title":{"rendered":"10-19-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2876218 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default warm-up 2 (No Measure)<\/h3>\n<p>10-15 passes in the foam roller.<\/p>\n<p>Back<br \/>\n<br \/>Armpit<br \/>\n<br \/>Glutes<br \/>\n<br \/>Inner thigh<br \/>\n<br \/>Hamstring<br \/>\n<br \/>Quad<br \/>\n<br \/>Outer quad<br \/>\n<br \/>Calf<\/p>\n<p>Rotational Exercises x 10<br \/>\n<br \/>Wrist<br \/>\n<br \/>Elbow<br \/>\n<br \/>Shoulder<br \/>\n<br \/>Torso<br \/>\n<br \/>Hips<br \/>\n<br \/>Bend and reach<br \/>\n<br \/>Leg swing<br \/>\n<br \/>Cossacks<br \/>\n<br \/>Ankles<\/p>\n<h3>Metcon<\/h3>\n<h3>Double-Unders (Max effort)<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>For Time<br \/>\n<br \/>50-40-30-20-10<br \/>\n<br \/>Double Unders<br \/>\n<br \/>In between each set of double Unders perform ~20meters OH walking lunges (45\/25)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Default warm-up 2 (No Measure) 10-15 passes in the foam roller. Back Armpit Glutes Inner thigh Hamstring Quad Outer quad Calf Rotational Exercises x 10 Wrist Elbow Shoulder Torso Hips Bend and reach Leg swing Cossacks Ankles Metcon Double-Unders (Max effort) Metcon Metcon (Time) For Time 50-40-30-20-10 Double Unders In&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/19\/10-19-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">10-19-16<\/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-2874","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2874","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=2874"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2874\/revisions"}],"predecessor-version":[{"id":2875,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2874\/revisions\/2875"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}