Strength

Warm up-

3 rounds-

5 jump squats
5 situps

Workout- 

Lunge walk 3 x 20
Leg Press 3 x 12
Leg Curl 3 x 10

Hanging leg raises 3 x 15
Weighted situps 3 x 12

CrossFit

Warm up-

3 rounds-

5 push ups
5 leg raises

Conditioning-

15 mins AMRAP-

25 Double unders
10 Toes to bar
10 push ups