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Spring Sports Guide: Cross Training Performance

The 5-move workout for speed, power, and strength.

Will Huntington, a CrossFit Level 1 instructor, and certified strength and conditioning coach (C.S.C.S.) runs us through a demo workout for improving speed, power, and strength. 

GOALS: Increase total body power, strength, endurance, and agility.

THE WORKOUT

1. Kettlebell Swing
5-10 sets
5-7 reps
* Go heavy for power.
* Vary the resistance and rest periods.

2. Barbell Thruster
21, 15, 9 reps
* Complete as fast as possible.

3. Strict Pullup
3 sets
8-10 reps
30 seconds rest

4. Overhead Squat
5 sets
6-8 reps
1 minute rest

5. Handstand Pushup
3-5 reps
* Complete every minute on the minute for 10 minutes.

* Shot on location at FOCUS NYC

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