Just some hip bridge action to get those glutes fired up...
CrossFit:
For Time
100 Body Weight Back Squats*
100 Pull Ups
100 Wall Balls 14/20
100 HRPU
Post final time including all breaks.
* For athletes that can, do not use the rack...
Fitness:
For Time
100 Goblet Squats 50/70#
100 Ring Rows
100 Wall Balls 12/16
100 HRPU