{"id":12819,"date":"2026-02-24T17:43:01","date_gmt":"2026-02-25T01:43:01","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12819"},"modified":"2026-02-24T17:43:01","modified_gmt":"2026-02-25T01:43:01","slug":"2026-02-24","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/02\/24\/2026-02-24\/","title":{"rendered":"2026-02-24"},"content":{"rendered":"<p>Warm-up<br \/>\n1000m row<br \/>\nstretch<br \/>\ngood mornings<br \/>\nsquat stretch<\/p>\n<p>Strength<br \/>\n5 x 3 back squats (70% max)<br \/>\n135, 165, 165, 165, 165<br \/>\n30 sec plank and 10 RDL (44#) between each set<\/p>\n<p>WOD<br \/>\n12 min EMOM<br \/>\n1 &#8211; 12 cal echo bike<br \/>\n2 &#8211; 10 wall balls<br \/>\n3 &#8211; 12 GHD sit-ups<\/p>\n<p>Total: 4 rounds (48 cal, 40 wall balls, 48 GHD. Cal: 8, 10, 10, 12 completed 8 more calories after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 1000m row stretch good mornings squat stretch Strength 5 x 3 back squats (70% max) 135, 165, 165, 165, 165 30 sec plank and 10 RDL (44#) between each set WOD 12 min EMOM 1 &#8211; 12 cal echo bike 2 &#8211; 10 wall balls 3 &#8211; 12 GHD &#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-12819","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\/12819","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=12819"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12819\/revisions"}],"predecessor-version":[{"id":12820,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12819\/revisions\/12820"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}