Strength

Warm up-

4 rounds –

5 Squats
6 Jumping Lunges
5 Good morning

Workout- 

Box Squats 5 x 5
Box Step ups 3 x 10
Leg Extension 3 x 10

L-Hang 6 x :15

CrossFit

Warm up-

3 Rounds-

6 Broadjumps
8 Lunge walks
10 Situps

Conditioning-

15 mins AMRAP-

5 Lateral Burpees
10 Thrusters
15 Situps