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 – Pure Conditioning

Warm-up

20 scorpions F/B

30 Sec Lower Back/Hipflexor e/s

30 Sec Forward Fold

30 Sec Glute Stretch

30 sec Puppy Dog pose

—————–

1 min machine

10 Scap Pulls

10 Frog Hops

5 Kipping Swings

3 Burpee Pull-ups

Metcon (Time)

For Time:

4km Row

Min 1 – Max Meter Row

Min 2 – 7 Burpee Pull-ups

40 Minute Cap
* You will have 1 minute to complete as many meters as possible.

* You must stay on your machine for at least 50 seconds.

The next minute you complete 7 Burpee Pull-ups. You must rest fro the remaining time in that minute.

* Keep alternating between both exercises until the 4km Row is complete.

* Set your machines for the required distance if you wish.

SUBS

* 9KM BIKE ERG/ASSAULT BIKE

* 4KM SKI ERG

Burpee Pull-ups

* Burpee Jumping Pull-ups

Aim to get as high as possible, also a good chance to practice your keep each rep.

* 10 Burpee to target