Yesterday, on Friday I did some "superficial" biceps work. I know this isn't the "crossfit way", but all of my workout partners were gone, and I worked out with a body builder. It was better than doing nothing. Today, I worked out with the same guy as yesterday and we did some legs. Workout was as follows:
Front Squats (on the smith machine)
1X10@110
3X10@130
Weighted Walking Lunges
6X15 w/20lbs KBs in each hand
Stairs (24 stairs = 1 Flight)
3X5 Flights w/20lbs KBs in each hand (Every other step)
Leg Extensions
3X10@85 (Strict, hold at the top for a sec)
Leg Curls
3X10@45 (1 set of the 3-step process)
Today was suppose to be a rest day, but Roger came in and said he was doing front squats and whatnot, so I decided, instead of sitting on my rear I might as well workout with him. It was a slow paced, body builders type speed. No cardio involved at all, but it was better than resting.
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