CrossFlowX™: Root To Rise Medium Length. 39 minutes. In order to rise, we must first find our roots. In order to fly, we need to have a strong foundation. In this 39 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 other (one longer, one shorter) versions of this flow. Deep breaths, and get ready to ROOT to RISE!