{"id":9034,"date":"2025-07-15T21:08:20","date_gmt":"2025-07-16T03:08:20","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9034"},"modified":"2025-07-15T21:08:20","modified_gmt":"2025-07-16T03:08:20","slug":"7-16-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9034","title":{"rendered":"7\/16\/25"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Warm Up:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warmy+<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4&#215;4 Push press + 10 BW squats + 10 Jumping jacks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">AMRAP for 32 minutes of:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Round 1:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Partner 1 (0:00 &#8211; 0:45):<\/strong>\u00a0Max reps of Thrusters (95\/65)<\/li>\n\n\n\n<li><strong>Both Partners (0:45 &#8211; 1:00):<\/strong>\u00a0Rest<\/li>\n\n\n\n<li><strong>Partner 2 (1:00 &#8211; 1:45):<\/strong>\u00a0Max reps of Push Ups<\/li>\n\n\n\n<li><strong>Both Partners (1:45 &#8211; 2:00):<\/strong>\u00a0Rest\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Round 2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Partner 1 (2:00 &#8211; 2:45):<\/strong>\u00a0Max reps of Box Jump Overs (24\/20&#8243;)<\/li>\n\n\n\n<li><strong>Both Partners (2:45 &#8211; 3:00):<\/strong>\u00a0Rest<\/li>\n\n\n\n<li><strong>Partner 2 (3:00 &#8211; 3:45):<\/strong>\u00a0Max reps of Kettlebell Swings (53\/35)<\/li>\n\n\n\n<li><strong>Both Partners (3:45 &#8211; 4:00):<\/strong>\u00a0Rest\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Continue alternating between round 1 and round 2 for the remainder of the 32 minutes.  Keep a tally of your completed rounds and reps to measure your progress.\u00a0 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cash out:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While P1 performs forward bear crawl to midfield, P2 runs 400M.  Once P2 is back from the run, partners switch and P2 either completes P1&#8217;s bear crawl or starts their own.  Once P1 is back, they either complete P2&#8217;s crawl distance or both start a backwards bear crawl.  <strong>Cash out is finished once both partners have completed a forward and backward bear crawl, the length of baseline to midfield and back.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6,5,5,4,3<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ 4&#215;4 Push press + 10 BW squats + 10 Jumping jacks Xfit WOD: AMRAP for 32 minutes of: Round 1: Round 2: Continue alternating between round 1 and round 2 for the remainder of the 32 minutes. Keep a tally of your completed rounds and reps to measure your progress.\u00a0 Cash out: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9034","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lI","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9034","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9034"}],"version-history":[{"count":3,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9034\/revisions"}],"predecessor-version":[{"id":9037,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9034\/revisions\/9037"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9034"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}