Supplemental Scapular Work
On Days that we do a lot of pulling we recommend you do some supplemental scapular work post workout. The Bulletproof Shoulder routine made famous by CrossFit New England is one you are all now familiar with as we have been including it in our warmups for the last few months. This is a good routine to prep the smaller muscles in your shoulders before you start doing high loading, high speed work. There are a lot of small muscles surrounding the shoulder joint and if neglected its very easy to tweak one of them. At the end of your workout we want to strengthen those smaller muscles by fatiguing them.
Today we want you all to do 3 sets of Dumbbell External Rotations 12-15 reps each arm post workout. Keep the tempo nice and smooth, no pausing at the top or bottom and no moving any other body parts. Each coach will be reviewing it before each class.