The alternative workout

Ok so I have not been doing the crossfit stuff for a day or 2 but I am still training. My shoulder is duffed from the dreaded O.H.Squats........ tried to do the training session the other day that involved press ups and couldnt, pissed off big time with that.
Anyway did the following:

Loads of pull-ups.... varied sets of 10 and 5 reps
Lat pull downs...... 4 sets of heavy. 200lbs for 6 reps
Dumb-bell arm curls...... 5 sets of strict curls.

Finished with 5000 metre row.