{"id":11784,"date":"2024-11-14T18:09:00","date_gmt":"2024-11-15T02:09:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11784"},"modified":"2024-11-16T13:15:10","modified_gmt":"2024-11-16T21:15:10","slug":"2024-11-14","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/11\/14\/2024-11-14\/","title":{"rendered":"2024-11-14"},"content":{"rendered":"\n<p>Warm-up<\/p>\n\n\n\n<p>1000m row<br>10 iron cross<br>10 scorpions<br>20 hollow rocks<br>10 pass throughs, circle pass-throughs, good mornings<\/p>\n\n\n\n<p>Skill work<\/p>\n\n\n\n<p>3 rounds<br>20 second hold<br>plank, side plank left, side plank right<\/p>\n\n\n\n<p>2 rounds<br>20 second plank jacks<br>20 second side plank dips left and right<\/p>\n\n\n\n<p>Weight lifting \/ Strength<\/p>\n\n\n\n<p>sled pull through garage 4&#215;45 = 180#<br>12 db bench press 35#<br>12 skull crushers 35#<br>12 bent over flys 20#<br>12 hip extensions<\/p>\n\n\n\n<p>Time: 49:05<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 1000m row10 iron cross10 scorpions20 hollow rocks10 pass throughs, circle pass-throughs, good mornings Skill work 3 rounds20 second holdplank, side plank left, side plank right 2 rounds20 second plank jacks20 second side plank dips left and right Weight lifting \/ Strength sled pull through garage 4&#215;45 = 180#12 db &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,5,4,16],"class_list":["post-11784","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=11784"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11784\/revisions"}],"predecessor-version":[{"id":11785,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11784\/revisions\/11785"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}