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

Set up for Chest to Bar 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 Chest to Bar 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 touching your chest to the bar.
• Pull past the bar in an oval, kicking your heels to your butt as you do so to reset the swing.