{"id":2360,"date":"2016-12-28T01:18:06","date_gmt":"2016-12-27T14:18:06","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2360"},"modified":"2016-12-27T19:19:55","modified_gmt":"2016-12-27T08:19:55","slug":"wednesday281216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday281216\/","title":{"rendered":"Wednesday281216"},"content":{"rendered":"

Fitness Core Workout<\/strong>
\n10 Minute AMRAP:
\n5 Hollow Rock
\n5 Bar Tap (kip swing)
\n10m Bear Crawl (hold KB in each hand, drag feet)
\n10 Calorie Sprint Row<\/span><\/p>\n

\n

Performance Core Workout<\/strong>
\n10 Minute AMRAP
\n5 Hollow Rock
\n*3 Bar Tap
\n*3 TTB
\n*1 Bar Muscle Up
\n10m Bear Crawl
\n(hold KB in each hand, drag feet)
\n10 Calorie Sprint Row
\n*try to link together<\/p>\n

Fitness Workout<\/strong>
\n15 minute EMOM
\nMinute 1: 10 Push Ups
\nMinute 2: 6 Step Ups each Leg
\nMinute 3: 20m Crab Walk
\nRest 2 minutes
\nThen
\n3 Rounds for time of:
\n15 Kettlebell Swings
\n100 Single Unders<\/p>\n

Performance Workout<\/strong>
\n15 minute EMOM
\nMinute 1: 5 Muscle Ups
\nMinute 2: 6 Step Up Jump Each Leg
\nMinute 3: 6 Double Clap Push ups
\nRest 2 minutes
\nThen
\n200 Double Unders for time<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness Core Workout 10 Minute AMRAP: 5 Hollow Rock 5 Bar Tap (kip swing) 10m Bear Crawl (hold KB in each hand, drag feet) 10 Calorie Sprint Row Performance Core Workout 10 Minute AMRAP 5 Hollow Rock *3 Bar Tap *3 TTB *1 Bar Muscle Up 10m Bear Crawl (hold KB in each hand, drag […]<\/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-2360","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday281216 - 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\/wednesday281216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday281216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Core Workout 10 Minute AMRAP: 5 Hollow Rock 5 Bar Tap (kip swing) 10m Bear Crawl (hold KB in each hand, drag feet) 10 Calorie Sprint Row Performance Core Workout 10 Minute AMRAP 5 Hollow Rock *3 Bar Tap *3 TTB *1 Bar Muscle Up 10m Bear Crawl (hold KB in each hand, drag […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday281216\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-27T14:18:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-27T08:19:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday281216\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday281216\/\",\"name\":\"Wednesday281216 - 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