{"id":12255,"date":"2025-06-12T17:59:28","date_gmt":"2025-06-13T00:59:28","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12255"},"modified":"2025-06-12T17:03:40","modified_gmt":"2025-06-13T00:03:40","slug":"2025-06-12","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/06\/12\/2025-06-12\/","title":{"rendered":"2025-06-12"},"content":{"rendered":"<p>Warm-up<br \/>\n3 min on echo bike<br \/>\nstretching<\/p>\n<p>Strength<br \/>\n3 rounds<br \/>\n20 russian twist w\/ 25# db<br \/>\n20 dead bugs 10# db each arm<br \/>\n100m farmer carry 35# db each arm<br \/>\n15 sit-ups 20# db<br \/>\n20 plank pull-throughs 20# db<\/p>\n<p>Conditioning \/ WOD<br \/>\n5 min AMRAP<br \/>\n10 alt db snatches 30#<br \/>\n10 push-ups<br \/>\n10 goblet squats 25#<\/p>\n<p>Total: 4 rounds + 2 db snatches<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 min on echo bike stretching Strength 3 rounds 20 russian twist w\/ 25# db 20 dead bugs 10# db each arm 100m farmer carry 35# db each arm 15 sit-ups 20# db 20 plank pull-throughs 20# db Conditioning \/ WOD 5 min AMRAP 10 alt db snatches 30# &#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-12255","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\/12255","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=12255"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12255\/revisions"}],"predecessor-version":[{"id":12256,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12255\/revisions\/12256"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}