Buy in: 10 reps cat/camel, side-lying bridges, ghd situps, supermans, hip thrusts. Mobilize.
CrossFit Open Workout 17.4:
(copied and pasted from CrossFit.com)-
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target