Replying to Pre Season workout plan?

Hi guys! I haven't been in shape in the past two years due to working two shifts a day, but I started to do a little bit of exercise in the past couple of weeks in order to get ready for the upcoming season. For the last like 4 weeks, I've been doing various push-ups, squats, and bunch of sit-ups on a bench that I've got at home, and I finally started to feel a little bit in shape again. I'll start hitting the cross-fit gym near my place tomorrow, and I was wondering if you could recommend me some good drills to do. I'm not trying to pump up or anything, just to tighten up a little bit, so I don't break my knees and ankles when I hit some rails that me and my friend are making at he moment (I'll post pictures next week when we finish them next week)
Any advice appreciated,
peace out