3,2,1 Go!

"I found many applications for CrossFit as strength and conditioning coach of the Italian National Ice Skating Team. I’m very lucky to work with the majority of the best national athletes...
As far as metabolic conditioning and strength are concerned, I noticed a big difference in less than one month of training. Now all the skaters feel much stronger and have much more stamina. They don’t feel fatigue as before. After just a few weeks of hard training, the core stability has changed dramatically, and squatting, overhead squatting and deadlifting have been of great help optimizing this midline stabilization."
-Maurizio Guarrata CrossFit Journal Feb. 22, 2010

At the shop:
For Time-

4 Rounds for Time:
10 Overhead Squats (weight you can handle)
15 Situps
20 Walking Lunges

At Home:
4 Rounds For time-
10 Over Head Squats (w/broom stick) This is just to get you to start thinking about it, no significant weight.
15 Situps
20 Walking Lunges

Videos - Overhead Squatting Safely Overhead Squat Walking Lunges