Malden Half Marathon & 5 Miler This Sunday!
Only 4 more sleeps until race day! We’re so excited to spend this Sunday Run Day Fun Day with you! If you have some Southie Gear be sure to rock it! We’re currently the largest team registered with 68 Runners!! We’ll be grabbing a group picture by our tent after the race so be sure to stick around. Bring layers to be comfortable after the run. There is a bag check and you can leave clothing at the tent while you run. Below are some logistics to be aware of. It’s not too late to register, join team Crossfit Southie by clicking HERE!
Bib Pick-Up
Fri, 3/11 (5:00P – 8:00P):
Pearl Street Station, 53 Summer St, Malden
Sat, 3/12 (12:00P – 4:00P):
Hugh O’Neill’s, 45 Pleasant St, Malden
Sun, 3/13 (6:00A – 9:00A):
Registration Tent, Abbott St, Malden.
(see site map above)
Race Start
8AM for The Half Marathon
9:30AM for The 5 Miler
Warm-up
1 Minute at each station: 15s to rotate
Row
-MB Knee Tucks
-MB Thrusters
-MB V-Ups
-Row
2 Rounds
5 Reps of Squat Therapy to a Med ball
5 Wall Angels
Mobility
Quad Rolling
Couch Stretch
Hollow Rock Challenge Week 10
100 Hollow Rocks
Strength
E2MOM12
Back Squat
3 Reps
WOD
In 12 Minutes
50|40 Calorie Row
40 Wall Balls 20|14
30 Toes to Bar
Rest 2 Minutes
In the remaining time AMRAP in reverse order.
30 Toes to Bar
40 Wall Balls
50|40 Calorie Row
Level 1- 40|30 Cal Row, 30 Wall Balls, 20 T2B
ADV- 30|20 Wallball
Extra Work
E4MOM20*
18|15 Cal Ski
2 Rope Climb
50ft HS Walk
ADV
E4MOM20
18|15 Cal Ski
1 Legless rope Climb
1 Rope Climb
50ft HS Obstacle Walk
*Scaling Subs – Double Overhead KB Carry 1.5|1 or 20 Shoulder Taps and 8 Strict Pull Ups for 2 Rope Climbs