New Members: 2 Months Unlimited Classes + 3 One-on-One On-Ramp sessions
Free Crossfit Class

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CrossFit North Myrtle Beach – CrossFit


Warm-up (No Measure)

200m med ball run

mobility: lumbar spine, glutes, shoulders

3 rounds:

3 rope pull ups

12 scorpions

8 good morings


Double KB Box Step Ups (5×5(R+L)@no prescribed weight)

double kb box step ups
superset with 3 sumo deadlifts @50% of 1rm deadlift


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 Double DB Push press(50/35)

6 Burpee box jumps(24/20)

1 Legless rope climb

200m Run

About the Author

Crossfit NMB

Welcome to CrossFit North Myrtle Beach. Our philosophy is a commitment to your overall sense of well-being and confidence, that includes your improved health, feeling better, performing better and looking better. We do not use machines or perform bicep curls. Our program is a series of functional movements that are constantly varied and done at high intensity. Routine is the enemy. Our members are not just clients or customers. They are part of a team committed to helping one another achieve their goals.