I have. It’s not from lifting however, and I already do a lot of band pull aparts and other upper back work. Not bad advice though, thanks.[/quote]
Just some reference, I had shoulder pain for years following football. It got worse and worse as the years went on. I had/have numbness as if a nerve is trapped. I am a certified PICP level 1 trainer(poliquins 1st level), and no lie, got this cert feeling like it would correct my shoulder issue(the whole cert is essentially upper body structural balance norms)If I just got the information.
I spent years hammering away at external rotator cuff work and trap 3 raises. It wasnt until I started reviewing Kelly Starretts work on Mobility WOD that I actually realize I didnt lack exernal rotation but has almost ZERO internal rotation. Anyway not to go on about myself, but much like Jim with the agile 8, I tried doing Defrancos upper body warmup, which is essentially a thoracic spine foam role, a lat foam roal, a sleeper streatch, a pec and lat stretch and finally some broomstick disloactions…Have I actually had any relief.
Point being, you’re going to have to figure out whats inhibiting your shoulder, be it internal rotation, flexion, extension etc. No one can really tell you this. But honestly, not a fan of crossfit, but id give a good hard look into Kellys work and see if there isnt something you cant get from it.