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Every Crossfit place is different so I would suggest checking a few of them out. If there is only 1 close to you then you are stuck with that 1 for the time being. If you have 5-6, you have choices and would ask to hold your judgement about Crossfit until visiting at least 3 of them. I'm only saying this because Crossfit…
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I would say do the wall squats, get to a point where you are comfortable (without pain but try to get to the point where your thighs are parallel) and then do something like Tabata (20 seconds on, 10 seconds rest, 4 mins or 8 rounds whichever way you want to look at it). Or if you struggle to get into position, try to…
