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 (No Measure)

10 laps shuttle runs

2 laps high knees

2 laps butt flicks

4 laps side skips

15 x Internal/ext rotation

30 nose bridges

20 pass throughs

10 banded strict push- ups

2 rounds:

10 hollow rocks

10 Wall squats

5 scap pulls

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Max Strict Pull-ups (3 sets max reps 2 mins rest. )

Use bands if you cannot get minmum 5 reps each round.

Record your total reps as one set but write your rep range in the comment box.

Metcon (No Measure)

Static Holds!

cycle through 2 sets:

30 sec plank hold

30 sec rest

30 sec Nose and toes HS-hold

30 sec rest

30 sec Hollow rock hold

30 sec rest

30 sec Handstand hold

30 sec rest

30 sec 90 degree HS-hold

30 sec rest.

10 minute running clock

Metcon (4 Rounds for time)

Every 4 minutes x 4 sets:

10 x HSPU

15 x Box Jump over@24/20 inch

15 x T2B