At CrossFit, we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with the pushpress, the curl with pull-ups, and leg extensions with squats. For every long distance effort, our athletes will 5 or 6 short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.
Here is the link of the site.