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

Couch 1:00 e/s

Lower Back/Hipflexor 0:30 e/s

Samson with Tricep 0:30 e/s

Banded Pec 1:000 e/s

Wrist 0:30 e/s

20 Red Banded Pull Aparts

10 Pass Throughs

10 Press e/s

Activation:

HS-Hold 0:30

20 Rest

Plank 0:30

20 Rest

L-Ring Hold 0:30

20 Rest

Metcon (Time)

For Quality

6 Rounds:

4 HS- Push Ups

4 Ring Dips

4 Push Ups

10 Minute Cap

Metcon (Time)

On The 4:00 x 5 Rounds:

9 Burpee Box Jumps

12 Front Squats

15/12 Cal Bike erg/Row erg

RX

Box: 24/20 INCH

Barbell Weight: 50/35kg

Score Slowest Round
– Sprint Conditioning

– Work Hard for More rest.

– Score is the slowest of the 4 set.

SUBS

Burpee Box Jump

– Burpee Step up

– Reduce height

FRONT SQUAT

– Reduce Weight

– Double Dumbbell

CALORIES

15/12 CAL SKI/ASSAULT BIKE