{"id":2154,"date":"2016-11-01T01:22:05","date_gmt":"2016-10-31T14:22:05","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2154"},"modified":"2016-10-31T11:24:43","modified_gmt":"2016-10-31T00:24:43","slug":"tuesday011116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/","title":{"rendered":"Tuesday011116"},"content":{"rendered":"

\"dsp-ninjawars2016-2907\"<\/p>\n

Abby<\/em><\/p>\n

Fitness Performance Skill Work<\/strong>
\n15-20 Min AMRAP
\n1-3 Rope Climbs
\n8 Pistols (4 each leg)
\n30 sec Ring Support (scale box support)
\n5 Deck Squats (scale: use counter weight)
\n8 Bar Taps
\nMax Headstand OR Handstand Hold
\n1min Skill Practice of Choice<\/span><\/p>\n

\n

Fitness Performance Workout<\/strong>
\n\u201cTabata Mash Up\u201d
\nSit Ups (8 Rounds) and Jumping Lunges (8 rounds)
\n100 Kettlebell Swings 24\/16kg
\nDouble Unders (8 Rounds) and Push Ups (8 Rounds)
\n**Alternate movements for a total of 16 rounds
\n**20 sec on, 10 sec off<\/p>\n

Post Work<\/strong>
\nCool Down Row
\nProne Cobra
\nPec stretch in rig
\nSamson Stretch<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Abby Fitness Performance Skill Work 15-20 Min AMRAP 1-3 Rope Climbs 8 Pistols (4 each leg) 30 sec Ring Support (scale box support) 5 Deck Squats (scale: use counter weight) 8 Bar Taps Max Headstand OR Handstand Hold 1min Skill Practice of Choice Fitness Performance Workout \u201cTabata Mash Up\u201d Sit Ups (8 Rounds) and Jumping […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2154","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday011116 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday011116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Abby Fitness Performance Skill Work 15-20 Min AMRAP 1-3 Rope Climbs 8 Pistols (4 each leg) 30 sec Ring Support (scale box support) 5 Deck Squats (scale: use counter weight) 8 Bar Taps Max Headstand OR Handstand Hold 1min Skill Practice of Choice Fitness Performance Workout \u201cTabata Mash Up\u201d Sit Ups (8 Rounds) and Jumping […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-31T14:22:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-31T00:24:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2907.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2907.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2907.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday011116\/\",\"name\":\"Tuesday011116 - 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