You can do these movements but not actually get quality from the movements if your shoulders are not properly set for the right muscles to engage.
CrossFit is just ruthless for overhead movements. Hence the development of your shoulders need to be balanced so that there is significant enough stability for the heavy weights you are going to put over your head including your own bodyweight.
In this video we look specifically at the rhomboids and rear deltoids and a few exercises to target them.
Have a watch and let us know what you think.
Get in contact if you would like a more tailored approach to your Shoulder Prehab or Rehab.