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 Internal/External rotator cuff

30 x Nose bridges

20 x Pass throughs

10 x OHS

60 sec row

60 sec bike

60 sec plank

30 sec HS Hold

5 inchworm 2 push ups

30 sec spiderman lunge hold

10 scorpions F/B

30 sec lower back hip flexor stretch

30 sec Glute stretch

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Max Strict Pull-ups (3 sets max reps )

90 secd rest between sets. Use bands to reach minimum 5 reps per round if needed.

Metcon (AMRAP – Rounds and Reps)

8 min Amrap:

3 x HSPU

7 x Box Jumps@24/20inch

10 x DB Alt Snatch@22.5/15kg

Metcon (Time)

For time:

50 x Wallball@9/6kg

5 min cap

2 mins rest

Metcon (Time)

for time:

50 x cal row

5 min cap

2 min rest

Metcon (AMRAP – Reps)

5 min AMRAP:

Increasing reps of T2B UP BY 2’S

If you break you start back at 2 reps and keep climbing back up. Min rest between sets.

Record last set of highest unbroken reps.