The default pull-up at CrossFit is a the kipping pull-up. We like the kipping pull-up for several reasons, coordination and power are two. That does not mean however we don't value the classic strict pull-up or the gym favored chin-up. Two things we consider when doing strict pull-ups and chins are the abs and shoulders. Getting a rigid body position doesn't always seem relevant during a pull-up, but making our body tight allows for better use of the shoulder.
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Workout:
For time:
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
run 1 mile
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
