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 – Thu, Mar 23

CrossFit Inventive – CrossFit

Warm-up

Banded Upper

Pigeon 30s e.s

Wrist Forward Facing

30 Calf Pumps

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ACTIVATION

3 Way Banded Pull Aparts

10 Banded press

10 Scap Pulls: Rings/Bars

5 Kipping Swings: Rings/Bars

5 Ring Dip Negs/Push-up Negs

5 Tempo Handstand Lowers (3s Decent/Drop down kick back up each rep)/ Tempo Dumbbell Lowers.

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Warm-up to Movements.

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Metcon (Time)

20 Rounds For Time:

2 Ring Muscle Ups

4 Handstand Push-ups

15/10 Calorie Bike Erg

[Cap 40 Minutes]
SUBS:

2 RING MUPS

– 2 Bar MUPS

– 2 Ring Dips/Stationary

– 3 Chest To Bar Pull-ups

– 3 Chin Over Bar

– 5 HRPU’s

– 5 Ring Rows

HSPU’S

– Reduce Reps

– use Raises

– 4 Pike HSPU

– 4 Box HSPU

– 4 DB Push Press/Strict Press

– 5 DB Rows

15/10 CAL BIKE

– 15/10 cal Row

– 12/8 Cal Ski