Strength

Warm up-

3 Rounds-

5 Squats
10 Lunge walk

Workout- 

Front Squats 3 x 5
Back Squats 3 x 5
Lunge walk 2 x 20

Calf Raises 3 x 15
Decline bench leg raises 4 x 15

CrossFit

Warm up-

3 rounds-

5 Leg raises
5 ring rows
20 Mountain climbers

Conditioning-

15 mins AMRAP-

12 Ring rows
12 Toes to bar
12 Burpees