CrossFlowV: Feel Great Flow. 1 hour. If your body aches, hurts, or just doesn't feel great, this flow is for you! Loosen up your spine with tons of twists, wring out negative thoughts, and open your hips, shoulders, chest, hamstrings and more. Sometimes, you just need a good, old fashioned, amazing full hour flow. Deep breaths, and get ready to feel GREAT!