Find workout logs in here that have a lot of posts and early join dates. Read them. A lot of people had to tweak and adjust - you could benefit from their (our) experience. Body rows help for pullups.
Reduce the warmup time. Do 5 minutes of low/medium intensity followed by joint mobility (not sure if that's the right term) - arm circles, hi-steps, etc.
I had really bad squat form when I started. My thoughts were exactly where your's are. "These are too easy." Do look at the videos on crossfit. I also recommend a book called "Starting Strength"
- with your background in football, you might throw this into the mix in a month or two. Mark Rippetoe, the author of "Starting Strength", also explains proper squat form VERY well. He's all over the crossfit site videos.
Oh yeah - search Squat Rx on youtube.