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 – Gymnastics

Warm-up

10 forward arm rotations

10 backwards arm rotations

20 wrist rotations each way

Twisted cross 30 sec E/S

10 scap push ups

10 strict push ups down slow/up fast

Then:

30 sec of wall facing shoulder shrugs

60 sec rest

30 sec of Handstand kick-up to shoulder shrugs

————-

Metcon (No Measure)

Every 10 seconds, for 60 seconds (6 sets) of:

Handstand Push-Up Negative x 1 rep @ 40A2 60 sec rest

Repeat!

Metcon (No Measure)

Every 10 seconds, for 60 seconds (6 sets) of:

Strict Handstand Push-Up x 1 rep

Scale by adding abmat on plates.

Metcon (3 Rounds for time)

3 x max effort attempts on Free weight Handstand holds

90 sec rest between sets.

*Use a partner to spot you.

Metcon (No Measure)

12 minute EMOM: 4 sets

Min 1- 3-5 strict weighted hanging knee raises

Min 2- 20-30 sec L-ring hold

Min 3- 30 sec tuck hold