Warm up, cool down and stretch

When I workout, I usually take about 10 minutes to warm up before the WOD, and about 5 minutes to cool down, followed by 5-10 minutes of stretching - ample time to do all of that, a WOD warm up, and the WOD in an hour.

Warming up properly is essential to having a productive workout and preventing injury.  We do dynamic warm ups (for the most part - a few seconds of holding a stretch here and there) to get blood flowing and our temperature rising, and our muscles loose.  We warm up our joints so they are nice and loose for the WOD - shoulders, hips, knees, lower back, etc.  It also gets you in the "workout" mode - getting the heart rate and breathing rate up. 

Cool down - don't just throw your stuff on and leave.  Sometimes we have to hustle home but if you can stay for an extra 5-10 minutes, do so.  Cool down by drinking water, walking around, a little active stretching and some static stretching.  Try the self-myofascial release with the foam roller - painful but great for getting the knots out.  This prevents not only soreness but tightness as well.  Yes, it's fun to talk afterwards but that can be done while stretching.  This also gives your body a chance to cool back down and your heart to return to a near normal heart rate. 

FOCUS on both - don't just go through the motions.  While you're doing the warm up, concentrate on what you are doing and WHY.  Don't simply do it because you are told to.  There is a reason - keep that in mind.  If the workout calls for a lot of squats, and you're a little stiff in the legs, warm your legs up a bit more.  Think about every stretch and movement while you are doing them.  Actually concentrate on the static stretch and try to hold it there - maybe a little painful at times but worth it. 

Warming up, cooling down, and stretching are an important part of your workout - they will affect your ability to accomplish the WOD and recover from it.

http://library.crossfit.com/premium/pdf/41_06_Stretch_Flexibility.pdf?e=1264602756&h=caeac9746aee76d39de27f0126a6dc4c