I've made available the 3 main CrossFIt documents:

Understanding CrossFit

 What is Fitness

CrossFit Foundations

downloadable by everyone, not just registered users. 

Flow Fit I using the Level of difficulty appropriate to your ability to correctly perform the particular movement. Time - 18mins.

The focus is on improving your quality of movement, especially the butt to calf squat. If you can't go 18mins, break it up into smaller chunks with a short rest in between. 6 minutes of Flow Fit, 3 mins of rest and repeat twice more or 9 minutes of Flow Fit 5 minutes of rest and repeat once.

If you have rings or a low bar (3 to 4 feet off the floor), do hanging rows (also called reverse pushups or ring rows). Hang from under the bar, elevate the feet, keep the back flat & abs tight and pull yourself up to touch your chest to the bar. Really focus on working the lats & feeling the shoulder blades retract. These will really help counteract all te forward pushing most people do (bench press, floor press, pushups)

Do 3 sets of 10 while maintaining the flat back. If you can't do the reps then drop to 3 sets of 5. If that is too hard, do the best you can and do 5 to 10 reps resting as needed.

Workout of the day 

Betty uses the same size bells for all 3 exercises. To me, swinging with the same size bell I use for presses and snatches was too easy. The swings became a rest. To crank it up a notch we will use 3 progressively heavier bells

As fast as possible in 20 minutes

3 bells, light (press for 5 reps), medium (snatch for 10 reps),heavy (swing for 15 reps)

press 5 each arm

snatch 10 each arm

swing 15 each arm

No rest. If you have to you may drop the weight on the swings to the medium bell. Try to stick with the weights you started with.

You should shoot for 10 times through, that's 1 round every 2 minutes.

Bonus rounds 5 pullups (or ring rows), ab wheel rollouts 3x5

Enjoy