Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Practice handstands for ten minutes.

2. "CrossFit.com WOD 9/5/04" Three rounds for time of: 21 Knees-to-elbows 21 Kettlebell swings 21 Push-ups 21 Pull-ups 21 Box jumps 21 Hip extensions 42 Walking lunges

Competitors and CrossFitters: 1.5/1 pops kettlebells, 20" box

Novices: 12 reps of everything (21 walking lunges). Hanging knees raises, PVC good mornings.

Have fun!