{"id":12207,"date":"2025-05-20T18:09:18","date_gmt":"2025-05-21T01:09:18","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12207"},"modified":"2025-05-20T17:13:58","modified_gmt":"2025-05-21T00:13:58","slug":"2025-05-20","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/05\/20\/2025-05-20\/","title":{"rendered":"2025-05-20"},"content":{"rendered":"<p>Warm-up<br \/>\n3 rounds<br \/>\n10 ring rows<br \/>\n10 push-ups<br \/>\n10 sec plank<br \/>\n15 pass throughs<br \/>\n15 good mornings<br \/>\n10 strict press w\/ plates (5#)<br \/>\n10 reverse flys w\/ plates<br \/>\n10 front raises w\/ plates<\/p>\n<p>Strength<br \/>\nstrict press<br \/>\n4 x 6<br \/>\nsuper set w\/ bent over row x 10<br \/>\nrest 1 min after both are done<\/p>\n<p>WOD \/ Conditioning<br \/>\n5 rounds<br \/>\n10 push press (75\/55)<br \/>\n15 sit-ups or hanging knee raises<br \/>\n20 double unders<\/p>\n<p>Time: 10:33 (3 rounds k2e, 2 rounds GHD)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 rounds 10 ring rows 10 push-ups 10 sec plank 15 pass throughs 15 good mornings 10 strict press w\/ plates (5#) 10 reverse flys w\/ plates 10 front raises w\/ plates Strength strict press 4 x 6 super set w\/ bent over row x 10 rest 1 min &#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-12207","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\/12207","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=12207"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12207\/revisions"}],"predecessor-version":[{"id":12208,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12207\/revisions\/12208"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}