How to do a Butterfly Pull-Ups to increase your strength and improve your performance in CrossFit WODS.

http://youtu.be/QQKCEC1YOqA&rel=0

Set up for Butterfly Pull-Ups

• Begin in a dead hang from the pull-up bar with hands just outside shoulders.
• Arms are long elbows are locked out from the bottom position.

Points of Performance for Butterfly Pull-Ups

• Initiate a kip swing by opening and closing the shoulders.
• Press down on the bar with the arms long as you drive your knees up and begin to pull.
• Open the hip as you finish the pull breaking the horizontal plane of the bar with the chin.
• Pull past the bar in an oval, kicking your heels to your butt as you do so to reset the swing.