20 SLOW Toes to Bar Arch Rock for 1 minute (video) 50 Ab Mat Sit-ups 30 Hip Extensions Hollow Rock for 1 minute (video) 20 Straight leg deadlifts (See Mobility WOD video, Full Posterior Chain Range Of Motion) Total 1 minute in L-Sit 25 "Hug A Twinky" (video)
Some of you may be tempted to slough off the moves that you can't perform. You need to understand that what you can't do here clearly defines your deficiencies as an athlete. Any reasonably conditioned athlete can do all of these without much difficulty. If you find a chink in your armor, work daily on correcting it.
Conditioning 3 Rounds for time: 10 Power Snatch @ 1/2 Bodyweight 25 Wall Balls (20/14) 10 Pull-ups
Brian Nabeta's 11-13 year-old team practice at Arden Hills Swimming - video [mov]. Arden Hills has produced a number of Olympic swimmers, and has used CrossFit as its strength & conditioning program for several years now.