Strength

Warm up-

3 Rounds-

10 Lunges
5 Good morning

Workout-

Leg press 3 x 10
Deadlifts 5 x 5

Reverse Cable/ Band fly 3 x 12
Arnold press 3 x 10
Behind the neck press 2 x 10
Bent over lateral raises 3 x 10

CrossFit

Warm up-

500m Run

3 rounds –

5 barbell power clean
5 Push press
5 Situps

Conditioning-

5 RFT-

7 Ground to Overhead
7 Toes to bar, then

800m Run

Demo Video-