CrossFlowX™: Root To Rise in 30. 32 minutes. In order to rise, we must first find our roots. In order to fly, we need to have a strong foundation. In this 32 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 are also be two longer versions of this flow (one 39 minutes, one 44 minutes - because we all know that every minute matters when you are strapped with time). Deep breaths, and get ready to ROOT to RISE!