a little light cardio is pretty good for a warm up...a quick jog, five minutes on a bike...followed by some dynamic stretching. just hanging from a bar (the grok hang) for about 30 seconds, grok squat for 30 seconds, maybe some leg swings and shoulder dislocators should do you just fine. you can also follow that up with a few body weight exercises, or just warm up to your lifts by starting with lighter weights and increasing by a couple of intervals until you get to your working weights. that shouldn't take you more than 10 minutes.
for a cool down, just stick with the dynamic stretching and maybe some light cardio again. also consider a little yoga on your off days.