{"id":9344,"date":"2026-03-29T20:46:00","date_gmt":"2026-03-30T02:46:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9344"},"modified":"2026-03-29T19:47:05","modified_gmt":"2026-03-30T01:47:05","slug":"3-30-26","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9344","title":{"rendered":"3\/30\/26"},"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 Front Squats + run baseline to baseline<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 Squat Cleans (95\/65)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6 Pull Ups <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">9 Weighted Sit Ups <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**the partner who\u2019s not working the  exercises will run. He\/she completes 200M then 400M, 600M, 800M, 600M, 400M and 200M<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Couch Stretch 2&#215;2<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ 4&#215;4 Front Squats + run baseline to baseline Xfit WOD: 3 Squat Cleans (95\/65) 6 Pull Ups 9 Weighted Sit Ups **the partner who\u2019s not working the exercises will run. He\/she completes 200M then 400M, 600M, 800M, 600M, 400M and 200M Couch Stretch 2&#215;2<\/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":"3\/30\/26","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-9344","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2qI","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9344","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=9344"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9344\/revisions"}],"predecessor-version":[{"id":9345,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9344\/revisions\/9345"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}