The squat is arguably the most important movement in CrossFit. Done properly, it improves flexibility, increases core strength, increases hip function, decreases knee pain, decreases back pain, and makes taking a dump in the woods a whole lot easier. You should practice the squat relentlessly until you can put your butt on your ankles while keeping you weight on your heels and your ears directly in line with the arch of your foot. Then, you should do them more: when you wake up, in the shower, at work, etc… If someone asks what you’re doing, shout at the top of your lungs “I’M DOING CROSSFIT!!!” and then run as fast as possible while yelling that phrase over and over. The police will be by to pick you up shortly.