CrossFlowX™: Root To Rise Full. 44 minutes. In order to rise, we must first find our roots. In order to fly, we need to have a strong foundation. In this 44 minute cardio flow, you will continually root to rise, so that you KNOW that no matter where you are, or what the situation, your foundation, grounding, and roots will forever be inside of you. There will also be two abridged versions of this flow uploaded shortly. Deep breaths!