Strength

Warm up-

3 Rounds-

5 Squats
10 Lunges

Workout- 

Front Squats 3 x 10
Back Squats 3 x 10
Static Lunges 3 x 10 (each leg)
Calf Raises 3 x 20

CrossFit

Warm up-

3 Rounds-

5 Squat
3 Burpees
5 Pull ups

Conditioning-

15 mins AMRAP-

10 Dumbbell Power Snatch
10 Dumbbell Squats
10 Burpees