{"id":12296,"date":"2025-06-30T18:52:04","date_gmt":"2025-07-01T01:52:04","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12296"},"modified":"2025-06-30T18:52:04","modified_gmt":"2025-07-01T01:52:04","slug":"2025-06-30","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/06\/30\/2025-06-30\/","title":{"rendered":"2025-06-30"},"content":{"rendered":"<p>Warm-up<br \/>\n.7 mile echo bike<br \/>\n2 rounds<br \/>\n10 incline push-ups<br \/>\n10 pull aparts<br \/>\n10 lunges<\/p>\n<p>Strength<br \/>\n4 x 10 DB Bench Press<br \/>\n4 x 10 barbell row<\/p>\n<p>Conditioning \/ WOD<br \/>\n12 min EMOM<br \/>\n1: 10 push-ups<br \/>\n2: 12 alternating db snatches (35#)<br \/>\n3: 16 Russian twists per side (20#)<\/p>\n<p>Total: 12 min (40 push-ups, 48 db snatches, 128 Russian twists)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up .7 mile echo bike 2 rounds 10 incline push-ups 10 pull aparts 10 lunges Strength 4 x 10 DB Bench Press 4 x 10 barbell row Conditioning \/ WOD 12 min EMOM 1: 10 push-ups 2: 12 alternating db snatches (35#) 3: 16 Russian twists per side (20#) Total: &#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-12296","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\/12296","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=12296"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12296\/revisions"}],"predecessor-version":[{"id":12297,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12296\/revisions\/12297"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}