CrossFit

A friend told me about CrossFit and how it wants you to have more time for life by device exercise that maximize result with minimum amount of time.

I really like the shortness of daily workout(~15 minutes, not counting warm up) and the variety that prevents me from getting bored (by following workout of the day [WOD] on this site).

My goal is to exercise 3 days, follow up 1 day of rest.

For yesterday's workout, I did:

Warm up: 3 rounds of 10-15 reps of
* Samson Stretch (once each round, hold 20 seconds for each side)
* Squat (15 reps)
* Iron Cross (20 reps, 10 each side)
* Sit-up (15 reps)
* Scorpion (20 reps, 10 each side)
* Back-extension (10 reps)
* Push up (bend knees, 10 reps)

WOD: 3 rounds, 15, 12 and 9 reps of
* Overhead Squat with an empty EZ Curl Bar (~13#)
* Lat Pull down with a functional Dual Pulley System(80#) [I did this instead of pull up]