Malden Half Marathon & 5 Miler This Sunday!

Austin

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!ย  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 Oโ€™Neillโ€™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

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