Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Shoulder Rolls — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Shoulder rolls are a low-intensity way to move the shoulder blades and release unnecessary neck tension before upper-body training. The motion should be smooth and come from the shoulder girdle, not the lower back. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Shoulder Rolls is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersUpper trapeziusUpper back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep shoulder rolls mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Roll one shoulder at a time in a smaller range. |
How to Do the Shoulder Rolls
1
Stand or sit tall with arms relaxed.
2
Lift both shoulders gently toward the ears.
3
Roll them backward, down, and forward in a full circle.
4
Repeat in the opposite direction.
Common Mistakes
✕
Moving only the neck instead of the shoulder blades.
✕
Forcing a large range that creates pinching.
Coaching Tips
✓
Exhale as the shoulders move down.
✓
Keep the jaw and hands relaxed.
Scaling Options
Easier / Beginner
Roll one shoulder at a time in a smaller range.
Harder / Advanced
Follow with arm circles and PVC pass-throughs.
Related WODs
Use Shoulder Rolls in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Shoulder Rolls feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
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