Front squat 3-3-3-3-3 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your three rep max effort (3RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
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News from http://www.crossfit.com:
Coach Greg Glassman, along with Capt. Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.