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 – CrossFit

Warm-up

60 seconds Row/Bike Ski

15 rest (Change conditioning piece)

60 seconds Row/bike/Ski

Then:

30 sec spiderman lunge hold E/S

30 sec hammy stretch E/S

30 sec Glute stretch E/S

30 sec lower back/hip flexor E/S

10 HRPU (down slow/up fast)

Then:

3 sets:

15 Sec KB handle hold E/S

8 KBS

4 Single arm Thrusters E/S

———

Strength:

Thruster (12 mins to establish a 3RM Thruster)

Record Heaviest successful 3.

*Make sure to use the 12 mins. Build in small increments if your staying light and focusing on technique.

Metcon (No Measure)

15 min EMOM: (5 sets)

min 1- 15/10 cal row

min 2- Deadball to Shoulder

min 3- 10 Dumbbell flat bench

@2×22.5/15kg