Scapula strengthening for beginners: CrossFit shoulder accessory

Using a 5# plate, lie on your side.
Perform 5 reps of each movement = 1 scapula complex
The goal is to perform 3-4 scapula complexes during a training session. Taking rest breaks between complexes.
1. Shoulder Horizontal Abduction
2. Shoulder "tick tocks" make sure you're punching forward throughout the whole motion.
3. Shoulder lower trap "lift offs" - tapping the plate to the floor, and bringing up to your side in a diagonal pattern.
0:00 Shoulder Horizontal Abduction
0:24 Shoulder "tick tocks"
0:39 Shoulder lower trap "lift offs"