Level: all
Equipment: bands, light weights (can of soup), and medium weight/bands
TIme: 40 min

Strength: 3-4 sets, 8-15 reps. (complete all sets and reps of 1 movement before moving on)

Lateral Raises

Front Raises

Reverse FLys

Conditioning (aka Metcon)
12 AMRAP (as man rounds as possible) us crossfitters love our amraps

12 thrusters
3-5 wallwalks
15-25 sit ups

(work continuously for 12 minutes. Note, if you were to run a mile at a hard pace, if it would take you 10 min, you might want to start off your pace slightly slower than that since you will be working for 12 minutes and not 10)