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

MOBILITY

Standing Pike Stretch: 60 sec

Calf Stretch On Post: 30 Sec Each Side

Banded Shoulder Distraction: 1 Minute Each Side

20m High Bum Bear Crawl

ACTIVATION

3 Rounds

10 Calorie Row

10 Calorie Bike

3 Rounds

20 Single Unders

5 Inchworms 1 push-up

Metcon (Time)

Gymnastic Skill

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

15 min cap

50 Ft= 15m
SUBS:

Double-Unders

Reduce Reps

70-50-30-10

25 Reps per round

1:00 of practice per round

Handstand Walking

Reduce distance

1:00 of practice per round

1:00 of handstand weight shifting (on wall) per round

Metcon (No Measure)

Body Armor

3 Giant Sets:

:30s Kettlebell Side Plank (Left Arm)

:30s Kettlebell Side Plank (Right Arm)

20m Dumbbell Death March

Rest 2 Minutes Between Sets