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 20 reps Red banded rotator cuff

30 x red band nose bridges

3 rounds:

Partner Wall squat/ 150m run

60 sec plank

5 inchworm 1 push up

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

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Metcon (No Measure)

12 min EMOM: (4 sets)

Min 1- 30 sec Hollow rocks

Min 2- 30 sec L-ring Holds

Min 3- 30 sec Row sprint for cals

Max Strict Pull-ups (3 sest Max reps)

USE A BAND IF YOU CAN NOT GET MINIMUM 5 OUT PER ROUND.

Metcon (AMRAP – Reps)

12 MIN AMRAP:

1 Bar muscle up

7 Box jump overs @24/20inch

2 BMU

7 Box jump overs

3 BMU

7 Box jump overs

4 BMU

*Box jump overs remain at 7 reps per round

*Bar muscle ups increase by 1 rep per round.