FOUNDATIONS (WHITE BELT)

CrossFit Boro – Fit To Fight

Happy Tuesday! Tonight will be filled with drills using strikes and self defense from the Foundations curriculum. We are approaching a month for some of our newer members and even longer for others, so we need to start prepping for level tests! There will be a lot thrown at you at once and this is on purpose for us to gauge how you have progressed thus far! GOOD LUCK!

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STRIKING

Palm Strikes/Straight Punches

Hammerfist (forward, side, downward)

Horizontal Elbows

Up-Knee

Groin Kick

SELF-DEFENSE

High Covers

Armstop Sprawl

Arm Drag

Front Choke Defense

EQUIPMENT NEEDED

Mouth Piece

Groin Protection

Wrist Wraps

**Lots of Energy**

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