Short answer: we are all designed to raise and lower our center of gravity, to push things, and to pick things up off the ground. And walk, and run. Everything else is commentary.
In terms of lifting: I just described the squat, the press, and the deadlift.
For this week:
1. Do you have any old injuries, pains, etc.? Can you describe them?
2. Look up on Crossfit’s site for instructional information on the air squat, the press, and the deadlift, and then try to film yourself from the side doing a few reps of each of these. Use a broomstick or PVC pipe for the press and deadlift.
Warm up beforehand. The idea here is for you to familiarize yourself with the foundational movements of the human body, and to see your current range of motion on these.