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

3 x 30 sec T-spine stretch 15 rest between each

Banded Good Mornings x 30 reps (increase your speed as you go)

3 x 10 each way banded crab walks

5 inchworn 1 push-up

10 alt jumping spiderman lunges

3 x 5 kipping knee raises

20 scorpions front/back

30 sec lower back hip flexor each side

——————-

Deadlift (10 mins building to 8 @70%)

Spend 10 mins building to todays WOD weight @70% of your 1RM using the 8rep range each lift.

Try to get a lift in each minute for 10 mins.

*Record weight.

Then:

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

8 Deadlifts @ 70% of 1-RM

16 T2B

24 Alt body weight Lunges

32 Push-Ups