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)

1 x 15 reps of Internal/external banded rotations

30 x nose bridges (red band)

60 sec row

60 sec plank

60 sec HS-Hold

20 scorpions front/back

30 sec lower back/hipflexor stretchE/S

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

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Metcon (No Measure)

8 min EMOM:

3 strict pull-ups + 3ring dips

(in the same minute)

Metcon (Time)

For time:

100 Double unders

12 HSPU

75 Double unders

10 HSPU

50 Double unders

8 HSPU

25 Double unders

6 HSPU

8 min Cap

Metcon (AMRAP – Reps)

For total reps complete:

Mins 0-2: max cal row

Mins 2-3 rest

Mins 3-5: max Burpee 2 target

Mins 5-6 rest

Mins 6-8: max Wallball shots @9/6kg

Mins 8-9 rest

Mins 9-11: max Amat sit ups