What would be a good warm up before boxing training and a good cool down after it?

I know there are thousand of websites about it, but I want something specific to boxing.

God people here are so dense. It's no wonder when only like 2% of the guys here actually have a decent athletic background.

-high knees
-leg kicks
-light jog
blah blah blah need i go on...Just look it up its easier.

for warm-up i usually jump rope or duck under and cross the rope, if you know what i mean
and to cool down i'll do jump rope if i didn't do it to begin with and i'll do some ab work at the end every time
if i still have lots of energy i'll go jog a bit at the end for not to long

Personally I warm up by either jumping rope or jogging. It's important to warm up, because if you start doing strenuous movements when your muscles/joints are cold, you woln't perform as well. This is why boxers warm up before fights, also, there is less of a chance of injury when warmed up.

I don't really cool down unless i'm doing weight training, then i'll do a short amount of cardio 15-20 minutes to get the circulation going and release alot of the lactic acid buildup.

I warm up with the jump rope and moving around the ring.

Depending on your condition, stretch a little, then either jog a couple of miles in the park slowly, or do a few rounds of shadow boxing.......