CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.  These are: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexility, Power, Speed, Coordination, Agility, Balance and Accuracy.  Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, and row.