Samantha!! I just started doing crossfit... as a fellow former track and field athlete (heptathlon) I think you will love it! I am so sore but I love how short and intense the workouts are. It takes a little digging but the website (crossfit.com) has modified version of most of the exercises. There is also crossfitendurance.com that I like also. I plan on eventually doing both but for now am trying to alternate between the regular crossfit workout of the day and the crossfit endurance workout of the day. I eventually want to do triathlons or adventure racing, which is why I like the crossfit endurance.
Let us know how it goes!
-Kate- Why don't you just go to the crossfit website and do the workout of the day on your own?
~Jaime