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

5 minutes steady on machine

30 sec Puppy dog pose

30 sec Twisted cross e/s

30 sec Glute e/s

30 sec spiderman lunge hold e/s

————

9 min emom

min 1- 10 scap pulls + 10 Hollow Rocks

min 2- 30 sec machine

min 3- 5 Frog Hops + 5 Kipping Swings

Metcon (No Measure)

24 Minute EMOM (6 sets)

Min 1- 20/15 Cal Bike erg

Min 2 – Rest

Min 3- 10 Burpee Pull ups

Min 4 Rest
If you Calories or Burpee Pull-ups are not complete within the minute, you must keep working into your rest minute until the reps are complete.

* If you finish before the minute, you will earn more rest.

SUBS

Bike Cals:

– 20/15 Cal Row

– 18/12 Cal Assault Bike

– 20/15 Cal Ski erg

Burpee Pull ups:

– 10 Burpee Attempt Pull ups

– 12 Burpee to target

– 7 Burpee + 5 Strict Pull ups/banded

– 7 Burpee 2 target + 7 ring Rows