Strength

Warm up-

3 rounds-

10 lunge walk
25m Bear crawl

Workout-

Front Squats 5 x 5
Leg Extension 3 x 12

Shoulder press 5 x 5
Face Pull 3 x 10
Upright rows 3 x 10

CrossFit

Warm up-

400m Run

15 Burpee broad jumps

 Conditioning-

15 mins AMRAP-

10 Box jumps overs
10 Goblet Squats

Video demo-