CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – Bullet Proof

Warm-up

30 red banded nose bridges

30 red banded tricep ext

30 red banded lat pull-downs

15 E/S red banded SLDL (Tie band at shin level on upright)

———————-

Bent Over Row (4 sets 10 reps with 2 sec pause at sternum. )

Build up and complete all 4 sets at the same weight.

60 rest between sets.

(no more than 15 mins on this)

Metcon (Weight)

Unilateral Seated Kettlebell Press.

Sitting on the floor, holding 2 KB’s, press one above head while the other sits in the racking position. Alternate for 20 reps.

4 sets of 20 reps (alternating) at the same weight.

Metcon (Weight)

3 Sets:

3 way super set

Double Dumbbells:

10 side raises

10 front raises

10 Upright rows

*Do i side raise into 1 front raise into 1 upright row, repeat 9 more times.

90 sec rest

Metcon (No Measure)

Midline:

12 minute emom:

Odd: 15 abmat sit-ups

Even: 15 hollow rocks