{"id":12361,"date":"2025-07-30T19:54:27","date_gmt":"2025-07-31T02:54:27","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12361"},"modified":"2025-07-30T16:58:12","modified_gmt":"2025-07-30T23:58:12","slug":"2025-07-30","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/07\/30\/2025-07-30\/","title":{"rendered":"2025-07-30"},"content":{"rendered":"<p>Warm-up<br \/>\n2 min echo bike<br \/>\n10 kang squats<br \/>\n10 perfect stretch<br \/>\npvc stretch<br \/>\n5 walkout push-ups<\/p>\n<p>Strength<br \/>\n4 x 10 incline bench (40# db)<br \/>\n4 x 10 front raises (10# db)<br \/>\n4 x 10 db push-ups<\/p>\n<p>WOD<br \/>\n15min EMOM<br \/>\n1. KB swings + 3 burpees<br \/>\n2. sit-ups<br \/>\n3. lunges<\/p>\n<p>Total: round 1: 20, 20, 20 then rounds 2 &#8211; 5: 10+3, 20, 20<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2 min echo bike 10 kang squats 10 perfect stretch pvc stretch 5 walkout push-ups Strength 4 x 10 incline bench (40# db) 4 x 10 front raises (10# db) 4 x 10 db push-ups WOD 15min EMOM 1. KB swings + 3 burpees 2. sit-ups 3. lunges 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-12361","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\/12361","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=12361"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12361\/revisions"}],"predecessor-version":[{"id":12362,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12361\/revisions\/12362"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}