Wednesday – CrossFit Inventive

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

Banded Shoulder

Banded Lower

——-

ACTIVATION

1:00 BIKE

30 SEC L-RING HOLD

10 AIR SQUATS

10 SCAP PULLS

5 PUSH-UPS

Ring Dips (5 Sets 5 Reps)

SUBS

– Use Bands

– Use Stationary dip bars/Add Bands

– Close Grip Push-ups

– Close Grip Push-ups from knees

Metcon (AMRAP – Rounds and Reps)

“Angies Got Wheels”

On The 2:00 x 15 Rounds:

500/400m Bike Erg

AMRAP “Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

* Score Total “Angie” Reps
Machine SUBS

500/400m BIKE ERG

– 250/200m Row

– 200/150m Ski